How can I structure my journaling this week so I’m not overwhelmed by tracking everything I take in?

Try a simple Morning–Evening flow in Stoic. Morning (2–3 minutes): set an intention using today’s prompt—pick one category to notice (food, news, social, or ambient stuff like ads). Use Einstein’s quote to remind yourself that you don’t have to handle everything at once—choose one input per day. Evening (3–5 minutes): do a quick audit using two prompts: “What did I actually consume?” and “What would I be intentional about tomorrow?” Close with Twain’s “continuous improvement” idea: write one tiny tweak for the next day (e.g., swap one news check for a 5‑minute walk). Keep it small and repeatable; progress beats perfection.

I keep doomscrolling and it spikes my anxiety. How can I use this week’s theme to regain control of what I let in?

Use a control-focused reflection in Stoic anchored to Roy T. Bennett’s quote. 1) Name the channel: “If I could make one content channel disappear, what would it be and why?” 2) Map the cycle: Trigger → What I took in → How I felt → What I needed instead. 3) Choose one boundary for the next 24 hours (e.g., no feeds before breakfast, or one 10‑minute window after lunch). 4) Replace the input: pick a nourishing alternative and log it (“I feel better when I have more of…”). 5) End with a check‑in: Did this boundary give me back any calm, time, or attention? If yes, keep it for one more day; if not, adjust—not abandon. That’s continuous improvement, not perfection.

I chase big moments and miss everyday happiness. How can I journal to practice gratitude for the ordinary things I take in?

Use Brené Brown’s reminder that happiness is in front of you. In Stoic, try a daily micro‑gratitude page: 1) Sensory scan: When you imagine your favorite meal, note the textures, scents, warmth—then find one ordinary sensory moment today to savor (sip of tea, sun on your face). 2) Three smalls: List 3 tiny inputs that uplifted you (a kind email, a quiet hallway, a song). 3) “Be who you are…” check: Write one line you would say or do today if you weren’t seeking others’ approval. 4) Seneca’s nudge: Note one desire you can release today and one fear you can face by choosing a gentler input (e.g., a book chapter instead of endless headlines). Repeat daily; ordinary moments add up.

On What We Take In

monday.

tuesday.

wednesday.

thursday.