Each day in Stoic Week has its own central theme, and these themes build upon one another as the week progresses. This has the potential to make the whole week the beginning of a deeper journey into Stoicism. You will see that you have the whole of the written material as audio recordings.
Morning Planning & Meditation
When you wake up each morning take a few moments to compose yourself and then rehearse the day ahead, planning how you can make yourself a better person, while also accepting that some things lie beyond your control.
Each day we recommend a specific activity connected with the theme of the day. For example, on day 1, when we are looking at control, we ask you to think about how you can usefully apply this in the day ahead.
We ask you to write this down, because that way you will have a record of what you have done that you can look back on at the end of the day. Alternatively, you could also put a note in your phone, or even record a video or audio. Ideally, give yourself 10-15 minutes to do the morning planning.
During the Day
You should practise observing your own thoughts, actions, and feelings carefully throughout the day, paying particular attention to the theme of the day. For example, on day 1 you could pay particular attention as to whether things that you are worried about or angry about are under your control or not.
Lunchtime
Each day we are providing a card containing a quotation or other memorable Stoic idea for you to reflect on during your lunch break, or whenever you get a free moment to take a step back. Try to get the cards printed out and cut up, ready to use, before Stoic Week starts. Can you stick them up somewhere you will see them really easily? If you don’t have a printer, could you have them on your computer or phone screen?
Evening Review
You will see that there is a little more to read or listen to in the evening for each theme.
Then you can take some time to think about how the day went. Epictetus and Seneca both mention the benefits of reflecting on your day. This was practised each evening by Stoics; Set aside 5-10 minutes going over the last 24 hours each evening.
1.Ask yourself What did I do well?
What situations did I handle well? This might be “controlling the controllables” or living with good character such as wisdom, courage, justice and self-control – or using other related qualities like good judgement, integrity and kindness.
2. Ask yourself What could I do differently?
What, on reflection, could I have handled better? What opportunities did I miss to be more Stoic? What will help me put that situation right (for example, apologising) or handle similar situations better in future?
It can be really helpful to start to keep a Stoic journal to record such observations.
As Seneca puts it, by asking yourself these questions, you are adopting the role of a friend and wise advisor toward yourself, rather than a mean and critical person who is trying to punish you. Criticise your specific actions rather than yourself as a person in general and focus on ways in which you can improve.
When you wake up the next day, you’ll find it natural to base your morning meditation on your reflections from the previous night. These meditations combine to form a ‘learning cycle’ as you plan how to live and act more wisely, put this into practice during the day, and then reflect on the outcome afterwards, leading to the same cycle the following day.
Modern research-based psychotherapy advises that you’ll need to be careful to avoid reflection turning into morbid ‘rumination’ (going over and over things in your mind) or worry. Don’t think about things for too long or go around in circles! Rather, try to keep a practical focus and arrive at clear decisions; if you are not able, then set your thoughts aside and return to them in the morning.
