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You've quit every hard goal for the same reason — and it's not lack of willpower.

The Stoics figured this out 2,000 years ago. Instead of fighting discomfort with more discipline, they asked a single question that bypasses the willpower battle entirely. In this video I walk through the Stoic framework of virtue, vice, and the "indifferents" — and the one question from Epictetus that replaced willpower in my own life, including the 12-pound cut I'm currently on.

You'll learn:
- Why discipline is a finite resource and willpower always loses
- The Stoic distinction between good, bad, and indifferent
- The single question that reframes hunger, hard conversations, and difficult training
- How to turn discomfort into material for character instead of an enemy to defeat
- The preferred indifferents caveat — why the Stoics weren't masochists

Most people hear "focus on what you can control" and think Stoicism means stop caring about everything else. That's not what it means — and it might be one of the most misunderstood ideas in the entire philosophy.
It starts with a Marcus Aurelius line that most people skip: "You can commit injustice by doing nothing." This isn't an invitation to detach. It's a call to show up.

Three Stoic approaches for responding to injustice without losing yourself: premeditatio malorum (pre-rehearsal of what's coming), redirecting anger into one concrete act of kindness, and a daily question — "what is within my power right now?"

Practical Stoicism for anyone who cares about the world and refuses to look away.

This video was inspired by a question from a member of our Stoic Vault community.

I used to think discipline was a character trait — like height or eye colour. Some people had it. I didn't. That story is comfortable. And it's complete rubbish.

The Stoics didn't treat discipline as willpower. They treated it as a set of five trainable skills that get stronger with reps and weaker with neglect. In this episode I walk through each one, using some of the best lines Marcus Aurelius, Epictetus, Seneca, and Musonius Rufus ever wrote on the subject.

The five moves: decide before the moment arrives, do before you discuss, guard what you let in, train in small frictions, and pause before you react. Each one is something you can practise starting tonight.

You form hundreds of opinions a day. About the news, about your colleagues, about the person in front of you in the queue. They feel automatic — like seeing. But they're not observations. They're tiny laws you're writing inside your own skull. And then you have to enforce them.

Marcus Aurelius buried one of his best lines in Book Six of the Meditations: "It is in your power to have no opinion about a thing — and not to be disturbed in your soul." In this episode I unpack what that actually means in practice — not suppressing your reactions, but noticing the gap between an impression and a judgment, and choosing not to legislate.

You'll walk away with one question to ask yourself this week when an opinion forms: Does this need legislating?

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You read that line in the Discourses and your brain goes straight to cravings. Appetites. The stuff you're ashamed of. But that's not what Epictetus meant — and the real meaning is more useful than any advice about willpower.

In this episode I break down the Greek word orexis, explain why it has nothing to do with food or your phone, and walk through the three levels most people get stuck on: the demand, the indifference, and the preference with reservation. Only one of them is Stoicism.

I also share a personal story about driving to pick up my son on a difficult morning — and how I caught myself staking my entire peace on outcomes I couldn't control.

Includes a practical exercise you can try today: one question to ask yourself the next time a plan falls through.

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You know the feeling — the alarm goes off and the day is already rushing at you. The emails, the conversations you're not ready for, the low-grade dread of what might go wrong.

Marcus Aurelius knew it too. Every morning, before the weight of an empire landed on him, he sat quietly and rehearsed what was coming — the difficult people, the setbacks, the tests of character. Not with anxiety. With calm preparation. And something shifted.

This guided morning meditation follows his method. You'll walk through the day ahead with honest curiosity, rehearse your response to the hard moments before they arrive, and choose a single word — one quality — to carry as your anchor when things go sideways.

No forced positivity. No wishful thinking. Just the same preparation a Roman Emperor used to face each day with steady clarity.

If only virtue is good, why does anything else matter? 

Why go to the gym, build a career, or plan for the future?

This is the question that confused me for about a year of reading Stoic texts — and the answer is one of the most useful distinctions in the entire philosophy.

In this episode I walk through two ancient Greek concepts — axia eklektikē (selective value) and apaxia (disvalue) — that explain how Stoics can prefer things without being wrecked by them. You'll learn why "indifferent" doesn't mean "don't care," how to tell the difference between rational preference and emotional attachment, and a simple question you can ask yourself today when anxiety creeps in.

If you've ever wondered how Stoicism avoids becoming cold or directionless, this is the episode.

The lesson comes from the course Stoic Morning Routine: Start Calm and Strong. It covers the dichotomy of control — the single most useful idea in Stoic philosophy, and the one that changes everything when it actually lands.

You'll take one real concern from your day and sort it into two columns: what's mine and what isn't. Outcomes, other people's reactions, delays — not mine. Preparation, breath, tone, when I choose to begin — mine. Then you'll pick one controllable action that matters today and state it clearly.

This isn't theory. You'll feel the difference in the body when you stop carrying what was never yours.

If this resonates, the full course and 9 others are inside The Stoic Vault, alongside guided meditations, weekly practices, live coaching, and a quiet community of 100+ members doing the work.

Join at stoicvault.com

About two years ago, I hit a wall.

I'd been teaching Stoicism for years. Writing about it. Making podcasts about it. And I was still losing my temper. Still spiraling over emails. Still lying awake replaying conversations.

I knew the philosophy cold. And I couldn't apply it when it mattered.

That's when I started asking: what would actually help me? Not more books. Not more content. Something with structure. Accountability. Personal guidance. A quiet place to train.

I couldn't find it. So I built it.

In this episode, I'm introducing The Stoic Vault—a training ground for people who've read the books but struggle to apply them. I'll walk you through what's inside, who it's for, and how to join as a founding member.

Learn more: stoicvault.com

Epictetus didn't write books. He ran a school where students lived for years, practicing responses to insults, hardship, and loss. Marcus Aurelius wrote the Meditations as a daily training regimen—the same ideas, over and over, drilling them into his reflexes. Seneca reviewed his day every single night for decades.

The Stoics weren't building a library. They were building a gymnasium for the soul.

Somewhere along the way, we forgot this. We turned philosophy into content to consume. We read about the exercises instead of doing them.

In this episode, I explore what Stoic training actually looked like, why our modern approach would baffle the ancients, and what practice looks like in daily life—not in theory, but in the specific exercises you can start today.

Plus: I've been working on something to make this kind of structured practice easier. I'll share more soon.

A few months ago, I was in a conversation that started to go sideways. I could feel the tension rising—the tightening in my chest, my voice getting sharper. I knew exactly what was happening. I've studied this. I've taught this. I know what Marcus Aurelius would say. And in that moment, it was like I'd never read a word of Stoicism. 

If you've spent any time with this philosophy, you've probably had your own version of this experience. The email lands and you spiral. The criticism stings and you're devastated. Someone cuts you off and you react exactly the way Epictetus said not to. This is the gap between knowing and doing—and it's the central challenge of practicing philosophy. 

In this episode, I explore why the philosophy disappears when we need it most, what Seneca confessed about this exact problem 2,000 years ago, and why more reading isn't the answer. Spoiler: the Stoics weren't building a library. They were building a gymnasium for the soul. 

In this episode:

• The moment I knew exactly what to do—and didn't do it 
• Why intellectual understanding is not the same as embodied skill 
• What Seneca admitted about knowing vs. practicing 
• The difference between studying Stoicism and training as a Stoic 
• A reflection question to sit with after listening

A 15 minute, Yoga Nidra–inspired sleep meditation designed to help your body soften and your mind quiet. We’ll move through a slow, systematic relaxation from head to toe, then drift into a gentle “safe floating” visualization—before fading into spacious silence to support deep sleep.

A subtle Stoic thread runs underneath: release what cannot be changed, and return to the only place you ever rest—this moment.

What if aliens installed a silent CCTV camera above your shoulder for 30 days and compiled a report on what you truly value—based purely on your calendar, screen time, purchases, and how you spend your evenings? Would you recognize yourself?

Jordan Peterson says if you want to know what someone believes, watch their feet, not their words. The Stoics put it even more bluntly: Acta non verba. Actions, not words.

In this episode, Jon Brooks delivers one of the most practical and transformative frameworks you'll hear all year: The Stoic CCTV Protocol—a 7-day experiment that combines ancient Stoic practice (prosoche, voluntary discomfort, evening review) with modern behavioral science (implementation intentions, friction design, identity reinforcement) to help you close the gap between your stated values and your lived values.

You'll learn:

• Why "I don't have time" is a lie your calendar can expose in 5 minutes
• The forensic audit that reveals your real priorities (prepare to be uncomfortable)
• How to calculate your "Alignment Score" and what to do if it's below 40%
• The Integrity Bank method for rebuilding self-trust one tiny promise at a time
• Why your phone is a spiritual X-ray (and how to turn it into a training tool)
• The complete 7-day CCTV Protocol with daily practices you can start today

This isn't about motivation. It's about systems, structure, and seeing clearly. If you've ever felt the sting of saying one thing and doing another—if you've ever wondered why you can't seem to show up for the things you claim matter most—this episode is your forensic evidence and your roadmap forward.

Run the protocol. Post your score. Keep one microscopic promise every day for 30 days.

Then come back and tell us what changed.

Mentioned in this episode:

• The dichotomy of control (Epictetus)
• Prosoche: Stoic attentive watchfulness
• Hebbian learning: neurons that fire together, wire together
• Implementation intentions and if-then planning
• Marcus Aurelius, Seneca, Epictetus

Start your day with a simple gratitude meditation rooted in ancient Stoic wisdom. In just 10 minutes, you'll practice three gratitudes, shift your mindset from lack to abundance, and set yourself up for a day of noticing what's right—not just what's wrong. Inspired by Marcus Aurelius and Seneca, this guided meditation helps you see clearly what you already have, before the day's demands take over. Perfect for mornings when you want to feel grounded, grateful, and ready.

Start your day with the most powerful Stoic distinction: what is up to you, and what is not.

In this 6-minute guided morning practice, you’ll gently identify a current worry, feel where it lives in your body, and release everything outside your control. Through clear teaching, visualization, and a simple daily intention, you’ll cultivate calm agency and resilience—no matter what the day brings.

Perfect for anyone who wakes up with racing thoughts, anxiety about outcomes, or a desire to respond rather than react. Epictetus’ timeless wisdom, delivered in a modern, practical way.

Return daily to strengthen the habit.

Martijn Schirp and I have known each other for nearly a decade. He first reached out after reading a meditation article I posted on Reddit—a message that changed my life and eventually led to us co-founding HighExistence and running transformational retreats together in Costa Rica.

Since then, Martijn has lived several lifetimes: professional poker player who finished 102nd at the World Series of Poker, a crisis of meaning in Vegas that led him to a Buddhist monastery in Nepal, and then co-founding Synthesis—one of the first legal psilocybin retreat centers in the world, which partnered with Imperial College London and was called the "gold standard" of psychedelic retreats.

Then it collapsed. In 2023, Synthesis went bankrupt, leaving hundreds of students and employees in limbo. Martijn got physically ill from the stress and spent years recovering—volunteering on a farm in Portugal, working with the soil, reconnecting with his teachers.

Now he's back with something new: Upāyosis and "A Path Between Worlds"—a 12-month program that weaves Buddhist contemplative training with intentional psychedelic practice. It's the first time we've spoken in depth in years, and I was struck by how different he seems. As he told me: "I don't have to seek anymore. I think I've found it. Now it's more a question of deepening."

In this conversation, we discuss:

• The intergenerational trauma he discovered through ayahuasca (tracing back to his grandfather in a German orphanage during WWII)
• Why he believes "the container is the medicine"
• What actually went wrong at Synthesis—and what he learned
• The Buddhist answer to whether psychedelics violate the Fifth Precept
• Why peak experiences aren't enough—and what "altered traits" require
• Animism, ecodelics, and our ethical relationship to non-human beings
• Why spiritual friendship is "the whole of the path"
• What his new 12-month program actually involves

I'm joining this program myself—not just as an endorsement, but because I've seen how thoroughly Martijn creates things, and I want to deepen my own practice. If you're someone who's had meaningful psychedelic experiences but feels stuck, or you're a meditator curious about how these paths might converge, this conversation is for you.

Learn more: upayosis.com

Contact Martijn here. 

Do you experience overwhelming stress because you must handle numerous tasks while feeling like your time supply is insufficient? The episode presents ancient Stoic teachings that help listeners eliminate distractions to concentrate on essential things.

We'll explore:

• Your limited existence brings you freedom instead of creating sadness.
• Marcus Aurelius presents a basic inquiry which helps people stay focused on what matters.
• The Dichotomy of Control: how to stop worrying about things you can't change
• The experience of discomfort serves as an indicator which shows you are working on important tasks.
• You can start your focus recovery by taking one essential step during the current day.

The episode draws its knowledge from Marcus Aurelius, Seneca and Epictetus to teach people about performing essential tasks. 

What if the secret to gratitude isn't positive thinking—but imagining loss?

In this 12-minute guided meditation, I'll walk you through an ancient Stoic practice called praemeditatio malorum—the premeditation of adversity. Used by Marcus Aurelius, Seneca, and Epictetus, this technique trains you to appreciate what you have before it's gone.

We'll imagine a vivid scenario: a sudden accident that changes everything. Not to be morbid, but to wake you up to the fragility and preciousness of your life right now—your health, your freedom, your relationships, the simple ability to walk across a room.

This practice will help you:

• Cultivate deep, felt gratitude (not just intellectual appreciation)
• Prepare mentally for life's inevitable challenges
• Reduce anxiety by rehearsing resilience
• Break free from hedonic adaptation and wanting more

As Epictetus said: "He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has."

Find a quiet space. Close your eyes. And let's practice together.

Tired of stumbling over Greek terms when exploring Stoic philosophy? This episode is your essential guide to understanding Stoicism's core concepts—without the academic confusion.

Join Jon Brooks as he breaks down the key Stoic vocabulary that every practitioner needs to know, translating ancient Greek wisdom into practical, modern language. From arete (moral excellence) to apatheia (tranquility, not apathy), discover what these terms actually mean and how they apply to your daily life.

You'll learn:

• The true meaning of Stoic "indifference" (and why it's not what you think)
• How prohairesis gives you unshakable freedom
• What Marcus Aurelius really meant by living according to logos
• The difference between destructive emotions and healthy Stoic feelings
• Practical exercises to embody these ancient concepts today

Whether you're new to Stoicism or deepening your practice, this episode transforms confusing terminology into actionable wisdom. No philosophy degree required—just a desire to live with greater virtue, resilience, and peace.

Perfect for: Stoicism beginners, personal development enthusiasts, and anyone seeking clarity on ancient wisdom for modern challenges.

Ever feel like you're drifting through life without a clear moral compass? The ancient Stoics had an answer: four timeless virtues that can transform how you handle stress, make decisions, and find meaning.

In this episode of Stoic Handbook, Jon Brooks breaks down wisdom, courage, justice, and temperance – the four cardinal virtues that philosophers like Marcus Aurelius and Epictetus used to navigate everything from personal anxiety to leading empires.

You'll discover:

• Wisdom: How to see reality clearly and focus on what you can control (with a modern work deadline example)
• Courage: Why acting on your principles matters more than physical bravery (plus the truth about Stoic tattoos!)
• Justice: How treating others fairly becomes the source of all other virtues
• Temperance: The art of balance in a world of excess and distraction

Jon shares practical daily exercises, modern examples, and explains why these 2,000-year-old principles are more relevant than ever in our chaotic world. Whether you're dealing with anxiety, seeking clarity, or just want to be a better human, this episode gives you a framework that actually works.

Perfect for: Anyone new to Stoicism, people struggling with emotional resilience, or philosophy enthusiasts looking for practical wisdom.

Resources mentioned: Marcus Aurelius' Meditations, Epictetus' Enchiridion, Modern Stoicism website

Reclaim your calm in a world of group chat drama and endless notifications. This 12-minute guided practice breaks down Epictetus' 20 social rules from the Enchiridion Chapter 33—ancient Stoic wisdom for modern chaos.

Learn to pause before reacting, redirect gossip into growth, disarm critics without ego, and curate connections that elevate your energy. Perfect for high-stakes meetings, family dinners, or digital detox.

Ideal for: Anyone tired of reactive conversations, people-pleasing, or social media drain.

🎧 Related: How to Handle Difficult People: Stoic Strategies, Empathy vs. Compassion, and Communication Techniques

Let me guess: you've read Marcus Aurelius. You know some things are up to you and some aren't. And yet... you still lie awake replaying conversations, spiraling over outcomes, or feeling like a failure when things don't go your way.

Yeah. Me too.

Here's the problem: the dichotomy of control is brilliant philosophy—but it's terrible instructions for real life. People hear "focus on what you control" and either become passive ("guess I'll just accept everything") or confused ("wait, don't my actions influence outcomes?").

Today I'm fixing that.

I'm walking you through the Epictetan Control Framework (ECF)—a 6-step process that upgrades Stoicism's most famous tool into something you can actually use without your brain short-circuiting.

We're covering:

• Why even smart people misuse the dichotomy
• The one question that instantly clarifies what's "up to you"
• How to plan like a strategist and evaluate like a Sage
• Real examples: job hunting, tough conversations, and everything in between
• The "reserve clause" that makes you bulletproof
• A field exercise to run the framework on YOUR stressor (right now)

By the end, you'll have a tool you can use in two minutes, any time anxiety or frustration tries to hijack your day.

This is Stoicism that actually works. No fluff. No philosophy-speak. Just clarity, action, and peace.

Let's go.

What if the secret to genuine confidence isn't positive affirmations or fake-it-till-you-make-it energy—but five ancient skills the Stoics spent centuries perfecting?

In this episode, we explore how clarity of purpose, non-attachment to outcomes, radical authenticity, unshakeable self-worth, and enjoyment of your own company create the kind of confidence that doesn't need external validation.

You'll discover:

• Why clear intentions make you magnetic (and how to develop them)
• The Stoic practice of releasing outcomes without abandoning effort
• How to close the gap between who you are and who you pretend to be
• Why self-worth isn't arrogance—it's philosophical truth
• The biofeedback loop that shapes your personality when you stop performing

These aren't traits you can fake. They're practices you cultivate. And when you do? You become someone who walks through the world with self-sovereignty—unbothered by rejection, unshaken by external chaos.

Stop twisting yourself into shapes that don't fit. Start here.

You know that moment when the craving is right here, right now—and it feels like the only choice is to give in?

That pull toward the drink, the scroll, the binge, the text you'll regret, the purchase you don't need. The sensation is real. The urgency feels absolute. But here's the Stoic truth the ancient philosophers knew:

The craving is an impression, not a command.

This 5-minute guided drill teaches you to insert one radical act between impulse and action: the pause. Using the Stoic practices of prosoche (attention), epochê (suspension of judgment), and prohairesis (deliberate choice), you'll learn to:

• Name the urge without obeying it
• Test the impression with three razor-sharp questions
• Choose freely—whether that's abstaining proudly or proceeding mindfully (never as a hostage)
• Seal your decision so you walk away knowing you chose, you weren't dragged

This isn't about willpower white-knuckling. It's about inserting your rational mind into the split second where freedom lives—the gap between stimulus and response that Viktor Frankl called our greatest power.

Marcus Aurelius wrote: "You have power over your mind—not outside events. Realize this, and you will find strength."This practice makes that power real, in real time, when it matters most.

Use this drill when:

• The craving for a substance hits hard
• You're about to rage-text someone
• The urge to binge (food, Netflix, doomscrolling) takes over
• Procrastination disguised as "just one more video" whispers
• Any impulse threatens to hijack your day and your dignity

Most “men’s advice” teaches tactics. In this conversation, Adam Rice shares a deeper path: becoming untriggerable, relating consciously, and integrating the masculine and feminine so you can lead, love, and live without the drama spiral.

We cover how to spot ego flares in your body, the language of conscious communication, why intimacy beats performance, how to use rituals and rest without sliding into apathy, and when (and how) plant medicines are used in a safe, ethical container.

You’ll learn:

• A 3‑step trigger protocol you can use mid‑argument
• The difference between performance sex vs. intimacy‑building sex
• Right Thought • Right Speech • Right Action—applied to daily life
• How to challenge a partner without escalating
• Why rest and “softness” are part of true masculine strength
• Ceremony vs. recreation and the role of integration

Guest:

Adam Rice — evolution coach, yoga teacher, shamanic guide, and men’s work facilitator.

•  Instagram: @adamriceyoga.
• Co‑founder of Activate Your Alchemy. 
• Co-founder Order of Honorable Men

If “be nicer” hasn’t fixed your toughest conversations, try Nonviolent Communication (NVC) in the wild. Coach Hans Nav Neev shows how to turn trigger moments into clarity, how to stop taking things personally, and why conflict—done well—becomes a portal to connection.

What you’ll learn

• The OFNR model (Observations, Feelings, Needs, Requests) that actually de-fogs conflict
• Jackal vs. Giraffe ears: hearing judgments vs. hearing needs
• The guilt process (“the art of being torn”) to end inner civil wars
• Enemy images and how to dissolve them
• When to set boundaries (and use protective force)
• Bridging NVC with BIFF (Brief, Informative, Friendly, Firm) for high‑conflict exchanges

Timestamps

00:00 Cold open, intentions, how we’ll talk
02:40 What NVC is: surface techniques vs. deep worldview
05:40 Taking things less personally; the guilt process
08:10 Inner work vs. changing the world
10:05 The OFNR model explained (Observations–Feelings–Needs–Requests)
13:15 Practicing OFNR + the floor exercise
14:50 Hardest skill: observations without interpretations (Krishnamurti)
16:20 Anger = story about the event (not the event)
18:30 Jackal vs. Giraffe ears (with props)
21:20 Chronic “jackal mode,” boundaries, and dignity
24:40 Needs, requests, and withdrawing from harmful dynamics
26:30 Needs vs. rationalizations; congruence
28:00 Language: “need” vs. “value/prefer”; needs as “frequencies”
31:10 Family impact, social ripple of communication
33:20 Trusting conflict; repair vs. rug-sweeping
35:20 Intergenerational trauma; “enemy images”
39:10 Avoiding the “obnoxious giraffe” (NVC police)
41:30 Stoicism link: embody, don’t preach
44:10 External validation; “seeds grow in the dark”
45:50 Where NVC applies; protective use of force
49:10 BIFF for high-conflict exchanges; bridging to NVC
53:20 Filtering vs. entrenched relationships
56:20 “Warm bath of empathy” and relationship risks
59:30 Practice in low‑stakes settings first
1:02:00 Resources and Insight Timer courses
1:04:30 Two mantras: it’s never personal; guess the need
1:06:40 Empathic guessing as a question (not a label)
1:08:50 Measuring progress; conflict may rise first
1:10:00 Positive gossip; humility as embodiment
1:15:20 Self-image, overcorrection, and growth
1:18:50 Vulnerability as success
1:21:40 Beginner’s mind in communication
1:24:10 Sensitivity with equanimity
1:25:06 Rosenberg’s “tragic expression”; the third compassionate voice
1:27:20 Metta vs. Tonglen; Michael Taft guidance
1:30:27 Wrap-up, thanks, next steps

Guest:
Hans Nav Neev — NVC coach and Insight Timer teacher with practical courses and tracks.

•  Insight Timer (teacher page)

https://insighttimer.com/hansvanv1

• Instagram

https://www.instagram.com/nondualcommunication/

• Website (bio + offerings)

https://www.nondualcommunication.net/bio

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Host:
Jon Brooks — The Stoic Handbook (stoicism + practical tools).
• Site: https://stoichandbook.co
• Newsletter (Nous): nous.xyz • YouTube: youtube.com/jonbrooks

If this helped, follow the show, share the episode with a friend, and join the newsletter for weekly tools.

When your child’s “No!” sparks your own surge, this guided reset helps you find your soft voice again. We begin with 4–6 breathing to settle the nervous system, set a one‑line intention, and repeat the cue phrase “Good kid, tricky moment.” Then we practice holding two truths—kind and firm—so you can keep connection first and offer clear guidance once the charge is gone. You’ll choose one calm sentence or boundary, visualize setting the shaken “snow globe” down, and close with a simple, honest repair script you can use later: “I’m sorry I snapped. I’m on your side.”

Use this any time the day feels heavy—before pick‑up, after a meltdown, or when you want to stop the spiral and lead with steadiness. For parents and caregivers of kids of any age. If this helps, share it with a fellow parent who could use a calm reset today.

End your day with this calming Stoic meditation designed to help you unwind, reflect, and sleep deeply. Drawing on ancient Stoic wisdom, you'll be guided through mindful presence, a gentle nightly review, acceptance of the day, and a cosmic perspective to let go of stress and reconnect with peace. Blending reflection, gratitude, and timeless philosophy, this practice is perfect for ending the day with clarity, calm, and inner stillness.

Join Erick Cloward, Stoic author and host of The Stoic Coffee Break Podcast, as he shares how Stoicism transformed his approach to emotions and reactivity. In this 3-minute clip, learn practical Stoic wisdom to stay calm and focused in any situation!

Key Takeaways
Feel emotions in proportion to events with Stoic principles.  
Your perspective, not the event, drives your reactions.  
Consistency (like daily Stoic practice) builds lasting change.

Quotes
Erick Cloward: “It’s just the way that you’re thinking about this, not the thing.”  
Epictetus: “It’s not the event, but your judgment about the event.”

Connect with Erick

The Stoic Coffee Break Podcast  
Follow @stoiccoffee on X

Subscribe for more Stoic insights and personal growth tips! 
Share this video with someone who needs a dose of calm in their life! 
Drop a comment: How do you stay grounded in tough moments?  

In just five minutes, this guided meditation uses a precise 4-2-6 breath and Stoic detachment to separate your calm center from external chaos. By grounding in the body, naming the “turbulence,” and repeating “I am the pilot, not the turbulence,” you’ll instantly regain perspective and control. 

Designed for use anywhere—desk, car, or hallway—it delivers a compact, research-backed reset to steer your mind through any storm.

Imagine embracing every twist and turn of life—both pleasant and painful—with open arms. 

This is the profound Stoic philosophy of amor fati, or "love of fate." 

Far from passive acceptance, amor fati encourages active enthusiasm toward every event in life. In this comprehensive guide, you'll discover the meaning of amor fati, its Stoic origins, powerful quotes, real-world examples, and actionable strategies to apply this transformative concept in your daily life.

Begin each morning with a ten‑minute immersion in Stoic clarity, guided by the words of Marcus Aurelius, Seneca, and Epictetus. This meditation trains you to anchor attention, soften reactivity, and greet every challenge as a chance to practice virtue. 

You’ll scan body and mind, reframe yesterday’s worries, and pre‑rehearse today’s tests so they arrive already diminished. By the final breath you’ll stand poised—calm, focused, and ready to play your part on life’s stage with courage and kindness. Make it a daily ritual and watch resilience become your default setting.

In this clip, renowned Stoicism writer  @DonaldRobertson   explains why he believes Plato’s Apology is the only book he universally recommends. Donald dives into the profound impact of this short yet powerful text, Socrates’ legendary courtroom defense, and its relevance to Stoic philosophy and modern life.

What You’ll Learn in This Clip:

- Why Plato’s Apology stands apart as a must-read.
- The philosophical seeds Socrates planted in this courtroom drama.
- How The Apology influenced ancient thinkers like Marcus Aurelius and Epictetus.
- Socrates’ fearless perspective on death and its philosophical significance.
- The timeless lessons on courage, mortality, and virtue.

Learn more about Plato's Apology: 
https://www.stoichandbook.co/podcast/platos-apology-the-only-book-every-human-needs-to-read/

📖 Connect with Donald Robertson:
Website: https://donaldrobertson.name
Twitter: @DonJRobertson

This 7.5-minute Stoic morning meditation guides you in the practice of objective representation—seeing events clearly without emotional distortion. You'll be invited to observe a recent experience, separate facts from feelings, and reframe your response with calm and clarity. Inspired by the wisdom of Marcus Aurelius and Epictetus, this meditation helps you begin your day grounded in reason, not reaction. By the end, you’ll feel mentally clear, emotionally steady, and ready to navigate your day with a Stoic mindset.

Begin your day with mental clarity and emotional resilience through this 8-minute Stoic meditation. This guided session will help you separate raw events from the judgments you attach to them, giving you the power to observe your thoughts without being controlled by them.

Through three simple steps—observing reality, recognizing your judgments, and choosing a new perspective—you will develop the ability to see things as they are, not as your emotions make them seem.

Start each morning with a clear mind, unshaken by external events. Breathe deeply, reframe challenges, and step into your day with calm and control.

What was Socrates’ relationship with his infamous wife, Xanthippe, really like? Was she an abusive partner, or simply misunderstood within the context of ancient Athenian culture? In this fascinating discussion, I dive deep into Socrates’ domestic life with philosopher and author Donald Robertson.

In this lesson, renowned Stoicism writer and philosopher Donald Robertson and Jon Brooks reflect on the unique personality of Socrates and his profound love for humanity. Donald compares Socrates to modern-day creative icons, such as Jimi Hendrix, to illustrate his total immersion in philosophy as a way of life. 

Discover how Socrates' daily practices, charisma, and relentless pursuit of wisdom made him an unparalleled figure in ancient Greece and beyond.

Reading about Stoicism won’t change your life—practicing it will.

In this conversation with Donald Robertson, one of the world's leading Stoic authors and cognitive-behavioral therapists, we explore a major misconception: Stoicism isn’t just a philosophy to study—it’s a way of life to train.

What if another person could act as a mirror for your mind? 

In this thought-provoking conversation with philosopher Donald Robertson we delve into Socrates' timeless insights on wisdom, self-awareness, and the art of questioning. Discover how Socrates used deep dialogue to uncover life’s most fundamental truths and what he meant by an eye that can see itself.

In this lesson, I speak to Stoicism expert Donald Robertson about how to apply the Socratic method. 

Discover the timeless wisdom of Socrates and his groundbreaking two-column technique—a simple yet profound method for improving critical thinking, questioning assumptions, and making better decisions. This ancient approach to self-improvement has inspired philosophers like Epictetus, Seneca, and Marcus Aurelius, and remains a powerful tool for modern personal growth.

How do you know when to speak up and when to stay silent? When to push forward and when to step back? In this conversation with Donald Robertson, we explore the concept of coping flexibility—the ability to adapt your response based on the situation.

Drawing from Stoicism, cognitive behavioral therapy (CBT), and martial arts, we discuss:

Key Topics in This Interview:

- What is coping flexibility, and why does it matter?
- The Stoic skill of picking your battles wisely.
- Epictetus’ lesson: How do you know if you can fight a lion?
- Why even Marcus Aurelius practiced martial arts.
- The role of self-knowledge in decision-making.
- How to build practical wisdom for facing adversity.

Modern Stoicism often focuses on self-control and resilience, but what if we’ve overlooked its most important lesson? 

True Stoicism is about strength through compassion. Marcus Aurelius believed that anger is weakness and that true power comes from brotherly love and justice. Yet today, Stoicism is often misrepresented as cold, emotionless, and distant.

In this episode, we explore practical strategies to manage challenging relationships, including high-conflict individuals and those with personality disorders. Drawing from Stoic philosophy and modern psychology, we cover:

• Why ancient Stoics emphasized handling insults and toxic people.
• The distinction between caring and caretaking—and why caretaking can harm you.
• Empathy vs. compassion: understanding the psychological and emotional differences.
• Communication frameworks like the "I" Model, DEAR MAN, and Nonviolent Communication (NVC).
• Tools for setting boundaries effectively without escalating conflict.
• Grey Rock technique: when and how to use it in abusive dynamics.
• Tactical empathy and the power of tone, labeling, and mirroring for conflict de-escalation.

If you've ever struggled with navigating tense relationships, setting boundaries, or balancing compassion without burning out, this episode is packed with insights and actionable advice.

Key Takeaways:

1. The Caretaking Trap: Caring is healthy, but overextending yourself to meet others' needs while neglecting your own is not. Learn how to protect your emotional well-being.
2. Empathy vs. Compassion: Empathy can be hijacked and lead to poor decisions. Cultivate compassion instead—a detached yet intentional approach to helping others.
3. Boundary Setting Basics: Boundaries are about what you do, not controlling others. Learn practical methods to uphold boundaries with confidence.
4. Communication Tools: Techniques like the "I" Model, DEAR MAN, and NVC help you express yourself assertively and resolve conflicts constructively.
5. Grey Rock Strategy: Make yourself uninteresting to toxic people by limiting engagement and avoiding emotional responses.
6. Tactical Empathy: Use tone and labeling to de-escalate tense situations and foster collaboration.

Resources Mentioned:

• The Compassionate Mind by Paul Gilbert
• Against Empathy by Paul Bloom
• Stop Caretaking the Narcissist or BPD by Margalis Fjelstad
• Never Split the Difference by Chris Voss
• Not Nice: Stop People-Pleasing, Staying Silent, & Feeling Guilty by Dr. Aziz Gazipura

In this episode, I sit down with Donald Robertson, renowned author, psychotherapist, and expert in ancient philosophy, to dive deep into the life, methods, and lessons of Socrates. Donald brings his unique perspective, blending cognitive behavioral therapy (CBT) and Stoic philosophy, to explore why Socrates remains a pivotal figure in philosophy—and what we can learn from his methods today.

Donald’s new book, How to Think Like Socrates, is out now!
📖 Get the book here
🎧 Listen to the audiobook here

🎙️ Episode Highlights

1. Socrates’ Legacy

• Socrates shifted philosophy from nature to ethics, asking: How should we live?

2. The Socratic Method

• Mastering the art of questioning, he emphasized critical thinking over rigid beliefs.
• His two-column technique parallels modern CBT tools.

3. Emotional Resilience

• Socrates taught that setbacks, like failure or loss, can lead to growth and wisdom.
• “Injustice harms the perpetrator more than the victim.”

4. Xanthippe: His Wife

• Known for her temper, Socrates viewed her as a challenge to cultivate patience:
  “Xanthippe’s thunder is always followed by rain.”

5. Ancient Self-Help Critique

• Socrates critiqued passive self-help, urging active engagement and self-reflection.

6. Philosophy in Action

• His life, trial, and death embodied the examined life.

📖 Get Donald Robertson’s new book:

• How to Think Like Socrates
• Audiobook

In this episode of our series on crafting a Stoic daily routine, we focus on how to build effective work rituals. These rituals are designed to help you find deeper meaning and purpose in whatever form of work you do—whether it’s a formal job, creative endeavor, or a personal project like martial arts. Here are the key highlights from the episode:

Episode Notes:

1. Broadening the Definition of Work

• Work doesn’t have to be limited to a traditional career. We explore how to recognize anything you spend time on and take seriously as your “work”—whether it's drawing, studying martial arts, or any passion project.

2. Pre-Work Ritual: Six Key Points

• Inspired by John Yates' "The Mind Illuminated," we dive into a six-step preparation ritual that helps set the stage for a successful work session.
• Key elements include defining your motivation, setting specific goals, acknowledging expectations, committing to diligence, addressing potential distractions, and preparing your work environment.

3. Finding Enjoyment in Your Work

• We discuss the importance of enjoying the process rather than seeing work as a box to tick off your list. Finding ways to enjoy your work not only makes it more sustainable but also enriches the entire experience.

4. The Power of a Performance Statement

• Develop a performance statement as an affirmation to keep you on track. For example: “Every time I get distracted, I will make a note of the distraction and return to the task.” This simple tool helps reinforce positive behavior and mindfulness during work.

5. Work as Meditation

• Applying a meditative mindset to work helps you stay present and focused. Just like mindfulness meditation, when you lose focus, gently redirecting yourself back to the task at hand can transform your productivity and mindset.

6. Post-Work Reflection

• Reflecting on what went well after each work session is crucial. Focus on three positive outcomes to reinforce growth and keep yourself motivated.

7. Working with Others: The EAR Acronym

• Good communication during collaboration can be broken down into Empathy, Assertiveness, and Respect (EAR). This simple framework helps improve how you navigate work relationships and difficult dynamics.

8. Premeditation of Adversity

• Inspired by Marcus Aurelius, we explore the Stoic practice of **premeditating potential obstacles** to remain calm and composed during challenging moments at work. It’s not about being negative but about being prepared

Resources Mentioned:

• John Yates' "The Mind Illuminated"** – The inspiration behind the six-point pre-work ritual.
• Three Pillars of Skillful Communication Cheat Sheet – A quick primer to help you improve communication and navigate work relationships effectively.
  
  Related Links:
• 10-Day Course: Stoic Survival Guide for Navigating Troubled Relationships – A course designed to help you apply Stoic principles to challenging interpersonal situations.

--

If you enjoyed the episode, please leave a review and share it with someone who might benefit from a Stoic approach to work.

In this episode, we dive into the power of a structured morning routine inspired by Stoic philosophy. We'll explore practical steps you can take to start your day with clarity, purpose, and resilience. From reflecting on Stoic quotes and mindful journaling to incorporating meditation and even cold exposure, this episode offers a comprehensive guide to building a morning routine that sets a positive tone for the rest of your day.

Episode Highlights:

• [02:15] Reflecting on a Stoic Quote: Start your day by reading and contemplating a Stoic quote. This simple practice helps align your mindset with Stoic principles right from the moment you wake up.
• [05:30] The Power of Stoic Journaling: Learn how to use journaling to cultivate gratitude, anticipate obstacles, and set a clear intention for the day.
• [12:00] Meditation for Mindfulness: Discover the benefits of starting your morning with a brief meditation session to cultivate presence and awareness
• [16:40] Reading Stoic Texts: Incorporate Stoic readings into your routine to fortify your mind against daily challenges and deepen your understanding of Stoic principles.
• [20:30] Embracing Cold Exposure: Understand how integrating cold showers into your morning can build resilience and enhance mental discipline.
• [24:15] Death Meditation: A reflective practice to remind yourself of life's impermanence and motivate you to live fully.
• [28:10] Dressing with Intention: Explore how your clothing choices can reflect your values and help you live more authentically.
  
  

Resources Mentioned:

• Meditations* by Marcus Aurelius
• Letters from a Stoic* by Seneca
• Atomic Habits* by James Clear

Enjoyed this episode? Subscribe to the podcast and leave a review! Don’t forget to share this episode with someone who could benefit from creating a more intentional morning routine.

In this guided meditation, you are encouraged to transform feelings of judgment towards others into opportunities for self-reflection and personal growth. Drawing on the wisdom of Marcus Aurelius, the meditation leads you through a process of recognizing your own faults, practicing self-compassion, and extending empathy towards those you might judge. By reflecting on the lessons these situations offer, you can deepen your understanding and commitment to your own growth, fostering greater wisdom and compassion in your daily life.

In this quick episode, I offer practical tips to help you stop procrastinating and start taking action. Learn why we procrastinate, how to overcome the initial resistance, and the importance of adopting a professional mindset to stay consistent. If you’ve been putting off tasks, this episode will give you the motivation and tools you need to get started today.

The Dichotomy of Control training focuses on distinguishing between what is within our control—our thoughts, actions, and responses—and what is outside our control, such as other people's opinions and external events. By learning to focus only on what we can control, we reduce unnecessary stress and cultivate inner peace. This practice empowers us to respond to life’s challenges with clarity and composure, fostering resilience and emotional stability.

In Stage 2 of "The Mind Illuminated," practitioners work on sustaining their attention on the meditation object for longer periods, aiming to reduce mind-wandering. This stage focuses on recognizing and swiftly recovering from distractions, enhancing overall concentration. By cultivating a gentle yet persistent awareness, meditators build a solid foundation for more profound states of focus and tranquility in the stages to come.

In this episode, we explore the Daily Stoic Mindful Review, a transformative practice designed to integrate Stoic principles into your daily life. Learn how to reflect on your thoughts, emotions, speech, and actions to improve self-awareness, emotional regulation, and resilience. By practicing this mindful review regularly, you can cultivate wisdom and virtue, reducing psychological distress and enhancing your response to life's challenges.

Join us as we guide you through the steps of the Stoic Daily Mindful Review, from opening awareness and grounding to analyzing consequences and reenacting with virtue. Embrace this practice to make intentional adjustments in your behavior and speech, fostering inner peace and stronger relationships. Listen in to start your journey towards a more mindful, Stoic approach to life.

Quotes Featured:

• "It's not what happens to you, but how you react to it that matters." - Epictetus
• "You have power over your mind—not outside events. Realize this, and you will find strength." - Marcus Aurelius
• "He who is brave is free." - Seneca
• "If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment." - Marcus Aurelius
• "We suffer more often in imagination than in reality." - Epictetus
• "When you arise in the morning think of what a privilege it is to be alive, to think, to enjoy, to love." - Marcus Aurelius
• "True happiness is to enjoy the present, without anxious dependence upon the future." - Seneca
• "Make the best use of what is in your power, and take the rest as it happens." - Epictetus
• "The happiness of your life depends upon the quality of your thoughts." - Marcus Aurelius

Tune in and take the first step towards cultivating a life of wisdom and virtue!

Welcome to this guided meditation based on Stage One of The Mind Illuminated Meditation Training System. This meditation is designed to help you establish a consistent and diligent meditation practice. You'll be guided through a structured preparation, transition, and focused meditation, with periods of silence to allow you to deepen your practice. Practice this regularly to learn the foundational skills needed to maintain a regular meditation routine.

In this episode, we delve into the profound Stoic philosophy surrounding death. Join us for a guided meditation that will help you confront and accept mortality, diminish the fear of death, and find peace in the natural cycle of life and death.

Learn to focus on what truly matters and live a life of tranquility and resilience.

Key Takeaways:

• Understanding the Stoic Perspective on Death
  • Confronting mortality and its inevitability
  • Quotes from Epictetus, Marcus Aurelius, and Seneca
• Exercise: Sit with Your Fear of Death
  • Addressing the root cause of anxieties
  • Reflecting on the impact of death on your life's story
• Visualizing Your Life
  • Contemplating the transient nature of personal details and experiences
• Imagining Different Timeframes
  • Considering your actions with ten years, one year, and one day left to live
• Visualizing Your Own Death
  • Contemplating decay and the state of non-existence before birth
• Filling Your Heart with Love
  • Practicing compassion and reflecting on love
• Combining Compassion with Contemplation
  • Balancing anxiety work with love and compassion

Quotes Highlighted in the Episode:

• "Some things are within our power, while others are not." – Epictetus
• "You have power over your mind—not outside events. Realize this, and you will find strength." – Marcus Aurelius
• "He who fears death will never do anything worthy of a living man." – Seneca
• "It's not what happens to you, but how you react to it that matters." – Epictetus
• "Consider that before long you will be nobody and nowhere, nor will anything which you now behold exist, nor one of those who are now alive." – Marcus Aurelius
• "Death is a release from all suffering." – Seneca
• "When you arise in the morning think of what a privilege it is to be alive, to think, to enjoy, to love." – Marcus Aurelius
• "Make the best use of what is in your power, and take the rest as it happens." – Epictetus

This meditation explores the Stoic philosophy of detachment from possessions and desires. It guides listeners through the practice of deconstructing their attachments by breaking them down into their elemental parts, free of positive framing. 

By doing so, participants can see their attachments with a neutral mind, helping to liberate themselves from unnecessary suffering. The meditation includes examples and contemplation questions to aid in this process, encouraging a balanced perspective and gratitude.

In this evening Stoic meditation, you'll be guided through a reflective process to review your day with a balanced perspective. You'll begin by focusing on your successes, and acknowledging the positive actions and decisions you made. Then, you'll gently transition to areas where you could improve, understanding that self-reflection is about growth, not self-criticism.

Finally, you'll set a clear and focused intention for tomorrow, preparing yourself to face any challenges with a sense of gratitude and renewed purpose. This meditation aims to help you conclude your day with positivity and optimism, fostering a restful sleep and a fresh start for the next day.

Join us in this transformative meditation session inspired by the wisdom of the Stoics. Today, we explore the teachings of Marcus Aurelius and Seneca, focusing on mindfulness, acceptance, and the preciousness of the present moment. This guided meditation will help you embrace each thought and emotion, reflect on past challenges, and prepare for future ones with a Stoic mindset.

In this lesson, we explore the deep, transformative power of mindfulness and meditation beyond routine practices. We discuss how integrating mindfulness into every aspect of our lives can extend the benefits beyond the meditation cushion, influencing our health, relationships, and overall well-being.

What You'll Learn:

1. The addictive nature of cognition and the power of mindfulness prompts to help us live in the present.
2. The commercial success of meditation apps and the misconception of meditation as a mental "vitamin."
3. Insights from Sam Harris on the true connection with meditation practices, and the pivotal experiences from his 10-day meditation retreat.
4. The role of continuous mindfulness throughout the day, as highlighted by Joseph Goldstein, and the importance of framing our daily meditation within the context of our entire day.
5. Practical advice for integrating mindfulness into daily life, including a discussion on the benefits of consistent, mindful living.

Featured Prompt: "What is here now when there is no problem to solve?"

In this lesson I delve into Chapter 24 of Epictetus' Handbook, exploring five powerful arguments against the mindless pursuit of status and wealth. If you've ever found yourself dreaming of "making it" and achieving high social status, this discussion will challenge your current mindset and introduce a new Stoic approach to defining success.

Key Terms and Concepts

• VO2 Max: A measure of the maximum volume of oxygen an athlete can use. It's a pivotal indicator of cardiovascular fitness.
• Heart Rate Variability (HRV): A measure of the variation in time between each heartbeat. Contrary to focusing on HRV, Justin suggests monitoring resting heart rate and respiration rate upon waking as more reliable health indicators.
• Eccentric and Concentric Movements: In resistance training, eccentric refers to muscle lengthening, while concentric relates to muscle shortening. Understanding these can aid in designing effective workout routines.
• Isometrics: Exercises where the muscle length doesn't change during contraction. These are beneficial for recovery and building strength within a muscle's range of motion.
• Resistance Training Fundamentals: Justin emphasizes four essential movements: push, pull, hinge, squat. Tailoring these to personal preference can make resistance training more enjoyable and effective.

Techniques and Tactics

Overcoming Stress

• Exploration and Curiosity: Emphasizing the importance of following one's passion and curiosity within exercise and beyond to ensure sustained engagement and joy in health practices.

Flexibility and Mobility

• Pre-bed Stretching Routine: Engaging in gentle stretching before bed can enhance sleep quality and muscle relaxation without the need for intensive flexibility training.

Cardiovascular Fitness

• Incremental Progression: Start with what's manageable and enjoyable, gradually increasing intensity and duration to improve cardiovascular health without overwhelming oneself.
• Norwegian High-Intensity Training Protocol: A rigorous training method that can significantly enhance VO2 max with just one session a week, but requires building up to avoid adverse reactions.

Notable Mentions

• Peter Attia: Cited for his work on longevity and health optimization, emphasizing the significance of VO2 max.
• Human Givens Institute: Recommended for its innovative approach to psychological well-being, including strategies to address emotional patterns and triggers.

Learn how to become resilient with Justin here:
https://bit.ly/neuroresiliencecourse

Steve Taylor, a lecturer at the University of Leeds, stands out with his extensive research in higher states of consciousness and wakefulness. His literary contributions, including bestsellers like "The Fall," "Waking From Sleep," "Back to Sanity," "The Leap," and his latest, "Spiritual Science," challenge and expand our perceptions of spirituality. Eckhart Tolle praises "The Leap" for its clarity and wisdom, embodying Taylor's skill in articulating profound insights in an accessible manner.

In-Depth Conversation Highlights:

• Beyond Materialism: Taylor critiques the limitations of a materialistic view, advocating for a broader understanding of existence.
• Enlightenment Reimagined: An exploration of enlightenment as an ongoing journey rather than a final destination, emphasizing the diverse experiences across spiritual traditions.
• Defining Consciousness: A quest to understand the essence of consciousness and its implications for our understanding of reality.
• Pathways to Awakening: Discussing methods to achieve enlightening experiences, including the transformative power of emotional turmoil.
• Psychedelics and Spirituality: The potential benefits and risks of using psychedelics in spiritual practice.
• The Science of Telepathy: Examining the possibility of telepathy from a scientific standpoint.
• Integration of Spirit and Matter: Taylor stresses the importance of recognizing the sacredness of the natural world and the unity of spirit and body.

In this episode, I share my personal experiences and insights into my journey to overcoming anxiety. Drawing on a rich tapestry of stoic principles, practical strategies, and personal anecdotes, this episode promises to equip you with the tools you need to navigate the challenges of anxiety, turning inner turmoil into tranquility and fear into fortitude.
 
Books Mentioned:

1. "When Panic Attacks" by David Burns
2. "Stoicism and the Art of Happiness" by Donald Robertson
3. "A Guide to the Good Life" by William B. Irvine

List of Concepts or Key Ideas Covered

1. Understanding Anxiety: Differentiating between fear and anxiety, with fear being a rational response to immediate threats, and anxiety being an irrational response to potential threats.
2. Common Causes of Anxiety: Cognitive, biological, hidden emotions, and exposure as leading models.
3. Practical Techniques for Managing Anxiety: Including rational analysis, reframing, and exposure, both physical and cognitive.
4. The Role of Exposure: Facing and embracing anxiety-inducing situations as a method of overcoming fears.
5. Rational Analysis and Reframing: Challenging anxious thoughts and changing one’s relationship with anxiety.
6. Personal Growth and Resilience: Leveraging anxiety as an opportunity for personal development and self-improvement.

Dan is a coach, author, and speaker known for his emphasis on honesty and authenticity. After the release of his book "The Naked Truth," Dan has dedicated his career to helping others embrace their true selves, navigating the complexities of personal relationships and self-improvement. His unique approach combines stoic philosophy with practical life skills.

In this episode, Jon Brooks and Sami ɱдгӄυȿ (Beyond Stoicism) speak to Dan Munro, focusing on the importance of honesty in personal growth and the challenges of being authentic in a world that often values superficiality. They discuss Dan's experiences post his book release, his transition into fatherhood, and the profound impact of stoicism and honesty on his life and work. The episode is a blend of personal anecdotes, philosophical insights, and practical advice for anyone seeking a more authentic and fulfilling life.

📧 Read Dan's newsletter: The Daily Dose of Integrity

Key Points Discussed:

1. Introduction to Dan and His Background
   • Dan's journey since his last book release.
   • Transition into fatherhood and its challenges.
2. The Role of Honesty in Personal Growth 
   • Dan's insights on being an honest parent.
   • Challenges of raising children with honesty.
3. Adapting Work and Content Creation 
   • Changes in Dan's approach to content creation.
   • Focus on online courses and short-format videos.
4. Philosophical Insights: Stoicism and Reality 
   • Discussion on stoicism and its influence on Dan's life.
   • The realization of life's impermanence and the shift in priorities.
5. The Impact of Honesty in Relationships and Dating 
   • Honest communication in relationships and its consequences.
   • Personal experiences shared by Dan and Sami.
6. Navigating the Challenges of Authenticity 
   • Dealing with manipulation and maintaining integrity.
   • Real-life scenarios and strategies for honesty.
7. Creating Content and Its Influence
   • The motivation behind creating honest content.
   • The impact of sharing personal stories and experiences.
8. Final Thoughts and Reflections 
   • Recap of key lessons and takeaways.
   • The importance of perseverance and self-acceptance.

Resources or References Mentioned:

• "The Naked Truth" by Dan Munro
• "No More Mr. Nice Guy" by Robert Glover (Referenced Book)

"Self-mastery is the ability to live by choice and not by chance." – Eric Brown

"The discipline of surrender is like submitting yourself to a practice that molds you." – Eric Brown

In this episode, I talk with Eric Brown in a conversation that spans a wide range of topics, including personal growth, self-mastery, honesty in relationships, the discipline of surrender, and the power of reading and journaling. This podcast is a treasure trove for anyone interested in personal development, understanding the essence of self-mastery, and the role of honesty in shaping our relationships and life. Eric shares his experiences and insights, making this a must-listen for those seeking inspiration and practical advice on leading a more intentional and fulfilled life.

Learn more about Eric's work: 

• Hero100
• Serious Play 
• Productivity Manifesto

Why Listen:

• Gain insights into personal growth and self-mastery.
• Understand the importance of honesty in personal and professional life.
• Learn about the discipline of surrender and its transformative potential.
• Explore the impact of reading and journaling on personal development.
• Discover practical tips for living intentionally and authentically.

Resources Mentioned:

• Book: "Man's Search for Meaning" by Viktor Frankl
• Sam Harris's essay "Lying"
• Dan Monroe's book "The Naked Truth"
• Stoic texts: Meditations, Letters from a Stoic, and the Enchiridion
• Tao Te Ching
• Yoga Sutras of Patanjali

In today's dialogue, we zero in on the detrimental effects of dishonesty and provide a practical guide for reinventing your life by embracing your true self. Key topics we explore include:

• Navigating the pitfalls of essentialism and the allure of shiny object syndrome.
• Unraveling the complexities of self-deception and personal bias.
• Deciphering society's conflicting messages about honesty.
• A personal account from Dan on the damaging impact of his own dishonesty.
• Recognizing and understanding various forms of hidden lies.
• Examining the connection between shame and dishonesty.
• Strategies for authentic expression that avoid causing harm.
• Overcoming the need for external validation.
• The importance and benefits of being comfortable with being disliked.
• Analyzing whether Chris Watts' actions were driven by dishonesty.

In a society often caught up in the whirlwind of external achievements and societal benchmarks, we're going to pause and reflect on what success truly means. Is it just about hitting our targets, or is there more to it? We'll be delving into the wisdom of Stoic philosophy, a school of thought that has stood the test of time, offering insights that are as applicable today as they were over two millennia ago.

Our journey today will take us through the corridors of history, back to the teachings of renowned Stoic thinkers like Seneca, Epictetus, and Marcus Aurelius. We'll explore Cicero's arrow analogy and the concept of the dichotomy of control – understanding what's in our power and what lies beyond it. This isn't just a philosophical discussion; it's a practical guide to reorienting our approach to success.

We'll dissect the Stoic Success Formula – a compelling blend of clarity of intent and freedom from outcome, and how this formula can be applied in various aspects of our lives, from personal goals to professional aspirations.

But it's not all about ancient texts and philosophical discussions. We'll bring in modern interpretations and practical applications, making Stoicism relevant to our everyday challenges and ambitions.

So, whether you're a long-time student of philosophy or just curious about different approaches to living a fulfilling life, this episode is for you. Together, we'll uncover the Stoic secrets to achieving true success – one that's defined not just by the goals we reach but by the journey we take and the wisdom we gather along the way.

Inside you'll learn: 

• Discover a six-step preparation process that promises to elevate your meditation and focus.
• Learn how to apply meditation principles to enhance productivity and personal growth.
• Unpack the significance of posture not just in meditation but in life and success.
• Explore the concept of premeditation to effectively manage distractions.
• Gain insights into integrating mindfulness into every aspect of your daily routine.
• Find out why "showing up" may be the most crucial step towards achieving your goals.
• Understand the importance of setting intentions and how they shape your outcomes.
• Get practical tips for fostering a mindful approach to your environment and tasks.
• Hear about how these steps can cultivate character traits essential for lifelong success.
• Dive into an engaging conversation that will change your perspective on self-discipline and commitment.

For anyone who's ever felt out of place for pursuing a passion, faced the sting of social ridicule, or struggled to maintain their course in a sea of doubt, this episode offers a beacon of solidarity and guidance. 

In this episode, we delve into the core tenets of Stoicism, discussing the four cardinal virtues and how they serve as pivotal tools in our life. We'll dissect what they mean, their relevance, and how to apply them in our everyday living. Moreover, we spotlight the concept of philosophical journaling—a method adopted by the Stoics and modern-day Cognitive Behavioral Therapy alike, and its transformative effects.

Why You'd Want to Listen:

• Delve deeper into the philosophy that has shaped great leaders and thinkers throughout history.
• Learn about philosophical journaling and how it can be a transformative daily practice.
• Discover actionable steps for self-awareness, self-coaching, and reshaping destructive patterns.
• Combine meditation practices with journaling for a synergistic effect on self-improvement.
• Learn to integrate these practices daily and see genuine, long-lasting changes in behavior and thought processes.

Watch the video that goes with this podcast here:
https://youtu.be/R0ll911BVmM?si=mT1Qq6nfoxqzXziv

Watch the video version of this podcast over on my YouTube channel: https://youtu.be/H6QUMkbjWqY?si=exfXyM1QXiLVkojE

In this exploration of Epictetus' Enchiridion Chapter 19, we delve into the profound Stoic understanding of success and failure. 

Many in today's society grapple with feelings of envy and frustration, often due to external factors beyond our control. Epictetus teaches that true freedom and happiness lie in understanding the distinction between what we can and can't control. Instead of competing in external contests that can lead to inevitable defeat, one should focus on personal growth and character. 

Succumbing to envy and placing value on external achievements only leads to unhappiness. True success is anchored in good character and the wisdom to recognize it. Remember, freedom is about looking beyond outward appearances and valuing our internal essence.

“If we’re in a fully awakened state, trauma’s not a problem. In a sense, it’s not trauma. It just becomes something beloved. It becomes washed through with love and acceptance. That’s the healing.”
— Henry Shukman, HEx Podcast #55

While Western mental health often focuses on eliminating trauma and pain as if they were thorns to be plucked, Eastern philosophies offer a contrasting perspective: embracing suffering through unconditional love and acceptance, thereby neutralizing its negative impact.

The terms "awakening" and "healing" are frequently used interchangeably, though they convey distinct concepts. Healing is the act of mending what is fragmented, optimizing what can be improved, and integrating what has been divided. In contrast, awakening refers to the awareness of reality's non-dual nature, a realization that there is nothing to mend or improve because everything is inherently perfect and whole.

So, should we bypass healing and jump straight to awakening? According to Henry Shukman, our guest for this episode, the answer is more nuanced.

Henry is a seasoned meditation instructor who has harmoniously blended various meditative disciplines with psychotherapy, plant medicine, and other therapeutic practices to create a synergistic path toward wholeness in his own life. From the depths of eczema and despair to profound enlightenment and peace, Henry has navigated a balanced pathway that he shares in this illuminating discussion.

Join us as Henry generously lays down the stepping stones for us to traverse the intricate landscapes of healing and awakening.

What We Explore:

• Henry's transformative awakening journey and the subsequent emotional challenges
• How awakening alters our relationship with trauma
• A powerful solution to combat loneliness
• Initiating the journey into non-duality while dealing with trauma
• Practical approaches to working with Zen koans
• Can ordinary individuals achieve true awakening?
• Henry’s top Zen resources and recommendations
• Strategies for finding the right spiritual mentors and practices
• The viability of making substantial progress via online spiritual training courses

Tune in for an enlightening episode that bridges the gap between healing and awakening, and offers practical guidance for those navigating both realms.

In this episode, we explore the idea of bad luck omens and how to navigate them using principles from Stoic philosophy. Whether it's a forecast of bad weather or hearing a concerning noise from your car, these signs often unsettle us. Learn how to turn these instances into opportunities for personal growth and well-being.

Key Takeaways:

1. Dichotomy of Control: Understand what is within your control and what is not.
2. Reframing: Learn to view bad luck omens as opportunities for growth, rather than as setbacks.
3. Empowerment: By reframing your perspective, you become more in control of your life narrative.
4. Evidence-based Approach: There are no adverse effects to reframing too much; it's a beneficial practice.

Appreciate you tuning in. Take the Stoic approach to navigate through life's uncertainties and remember that every sign can be a good luck sign if you choose for it to be. 

Please leave a review if you find my work helpful. 

In this episode, we delve into the philosophy of Essentialism, inspired by Greg McKeown's book "Essentialism: The Disciplined Pursuit of Less." We explore how the constraints of parenthood led to a transformation in productivity, focus, and overall well-being. Whether you're a parent, a digital nomad, or someone juggling multiple interests, this episode offers valuable insights into making the most of your limited time and energy.

Why You Should Listen:

• Discover the Philosophy of Essentialism: Learn how focusing on less can actually lead to more meaningful results in every aspect of your life.
• Parenting as a Catalyst for Change: Hear a firsthand account of how the responsibilities of parenthood can be a powerful motivator for personal growth.
• The Moscow Method: Understand a simple yet effective method for prioritizing tasks and projects in your life.
• The Professional Mindset: Learn why waiting for inspiration is the hallmark of an amateur and how to cultivate a professional approach to your passions.
• The Power of Limitations: Find out how constraints can actually fuel creativity and productivity.
• Trade-offs and Choices: Understand the importance of making conscious choices and trade-offs in a world filled with endless opportunities.
• Art and Essentialism: Learn how the principles of Essentialism can be applied to artistic pursuits for more fulfilling results.
• The Real Value of Things: Gain insights into assessing the true value of your tasks, relationships, and goals.

Relevant Resources:

• Essentialism: The Disciplined Pursuit of Less by Greg McKeown
• The War of Art by Steven Pressfield
• Maxims by Francois La Rochefoucauld
• Greg McKeown's Videos on Essentialism
• The Big Five Personality Test

Tune in to discover how to live a more focused, meaningful, and productive life by embracing the principles of Essentialism.

In this episode, we delve into the complexities of anxiety with Dr. Aziz Gazipura. We explore four primary frameworks that explain the origins of anxiety:

1. Exposure: Anxiety stems from avoiding certain situations.
2. Cognitive: Irrational thoughts can escalate our anxiety levels.
3. Biological: Biochemical shifts can also trigger anxiety.

But the fourth, known as "The Hidden Emotion Model," suggests that unaddressed issues and suppressed emotions in our lives are key contributors to anxiety. This is essentially another term for being "too nice."

Being "nice" often means keeping the peace at the expense of your own feelings, which can ultimately lead to emotional turmoil and mental health struggles. I can personally relate to this, as my perspective changed after diving into Dr. Aziz's work.

Dr. Aziz Gazipura is not just a compelling speaker but also holds a PhD in clinical psychology. This makes his work both engaging and rooted in scientific research. He specializes in helping people build social confidence.

In our discussion, we cover a wide array of topics, including:

- Why Dr. Aziz emphasizes the pitfalls of being "too nice."
- The role of trauma healing in contrast to self-optimization.
- The significance of Shadow work and techniques for practicing it.
- Striking a balance between assertiveness and compassion.
- Dr. Aziz's personal journey from shyness to social confidence.
- Ways to express yourself without reservation.

And much more! Don't miss this enlightening episode.

Dr. Aziz Books: https://www.socialconfidencecenter.com/books

"It's possible to be a legitimate victim of something... but to not be consumed by the label of victim."

"The victim mindset is not just disempowering, it's also foolish, inaccurate, and irrational."

In this enlightening discussion, we delve deep into the concept of the "victim mentality." While acknowledging the legitimacy of being a victim in certain situations, the focus is on the overarching mindset where one perceives themselves as a perpetual victim, feeling that life is constantly against them.

Here's what you'll learn:

• Understand the difference between being a victim of an event and adopting a victim mentality.
• Discover the hidden benefits and drawbacks of the victim mindset.
• Learn about the origins of the victim mentality from childhood experiences.
• Gain insights into the Stoic philosophy and its perspective on external events.
• Explore the concept of self-ownership and taking responsibility without self-blame.
• Dive into the practice of Jiu Jitsu and the inspiring story of coach John Danaher.
• Understand the profound wisdom of German philosopher Friedrich Nietzsche on loving one's fate.
• Engage in the "good exercise" to shift perspectives on challenges.
• Delve into the concept of radical gratitude and its transformative power.
• Get a sneak peek into the intriguing topic of the inner critic and its role in self-sabotage.

Join me in this deep dive into the victim mentality, its origins, its implications, and the transformative power of Stoic philosophy and radical gratitude. Whether you've felt trapped in this mindset or are simply curious about human psychology, this talk offers valuable insights and tools for personal growth.

"If someone says, “I’m a fucking loser,” that’s a form of dishonesty. What you actually are is a collection of atoms talking to each other. To say that you’re a loser isn’t accurately describing yourself. To say, “right now I’m having a thought that I’m a loser and engaging in some self-pity around that,” that’s more accurate."

— Dan Munro

“When I say I was working with criminal offenders, really I was just coaching people, and now I’m still coaching people it’s just they’re less likely to be in a gang these days.”

— Dan Munro

A recommendation from a friend led me to Dan Munro, a coach whose transformative impact was evident. Intrigued, I reached out to Dan to delve deeper into his coaching philosophy and to establish a connection. Our conversation revealed an unexpected link: Dan mentioned that Donald Robertson, renowned Stoicism writer, was penning the foreword for his upcoming book on honesty. Interestingly, I had just interviewed Donald for my podcast.

About Dan Munro:

Hailing from Auckland, New Zealand, and currently residing in the Czech Republic, Dan Munro is a Confidence Coach who has made waves with his unique approach. He's the founder of the Brojo men's mastermind group and the author of "The Legendary Life" and "Nothing to Lose." His experience as a probation officer provided him with invaluable insights into human behavior, especially with individuals resistant to change.

Dan's personal journey of grappling with authenticity and genuine connections has shaped his coaching philosophy. It's often said that those who face challenges head-on, eventually master them and become profound guides for others.

To gain insights into living an authentic life and navigating the world with unwavering confidence, tune into this episode.

In this episode, we explore:

• The pivotal role of honesty in cultivating confidence
• Distinguishing effective coaching from the ineffective
• Strategies to handle manipulative individuals
• The shadowy aspects of the pick-up industry
• The essence of "being yourself"
• Dan's transformative 30-day confidence challenge

Episode Highlights:

• Introduction to Dan Munro [04:25]
• The essence of "confidence" in Dan's perspective [05:27]
• Unpacking the term "confidence" [08:15]
• The significance of core values [11:55]
• Dan's personal evolution and journey to his current self [14:15]
• Dan's exploration of pick-up artistry and its alignment with authenticity [20:25]
• The impact of "honesty" on clients' romantic pursuits [25:25]
• Jon Brooks shares his tryst with authenticity in relationships [30:25]
• Addressing self-doubt and the idea of "being oneself" [32:25]
• The importance of accuracy in honest communication [36:15]
• Dan's stance on truthfulness and the circumstances that might lead him to deviate [39:25]
• Addressing clients entangled in toxic relationships based on...

Originally featured on highexistence.com, I'm thrilled to share this enlightening conversation on The Stoic Handbook Podcast.

"The Stoics can teach you how to find a sense of purpose in life, how to face adversity, how to conquer anger within yourself, moderate your desires, experience healthy sources of joy, endure pain and illness patiently and with dignity, exhibit courage in the face of your anxieties, cope with loss, and perhaps even confront your own mortality while remaining as unperturbed as Socrates."
― Donald J. Robertson, How to Think Like a Roman Emperor: The Stoic Philosophy of Marcus Aurelius

Unpacking the teachings of Stoicism, Donald Robertson stands as a leading authority, especially in their interplay with cognitive science and therapy. A clinical psychologist, Donald has delved into Stoic texts for years. His recent book, a blend of biography and self-improvement, delves into Marcus Aurelius's life and philosophy, serving as both an engaging and pragmatic guide.

This episode builds on a previous discussion with Donald, focusing on the intricacies of Marcus Aurelius’s mind. The aim? To align our lives more closely with the insights of this profound philosopher king.

In This Episode, We Explore:

• Marcus Aurelius's Stoic foundations.
• How compassion influenced Marcus' actions and decisions.
• The ongoing tussle between Stoic and Sophistic principles.
• Key figures who shaped Marcus's philosophical journey.
• Insights into Marcus's introspective journaling practices.
• Common pitfalls in practicing Stoicism and ways to sidestep them.
• Stoic perspectives on modern challenges like pornography.
• Donald's take on Stoics and the concept of 'victimhood'.
• Techniques Marcus employed to regulate his temper.
• Tragedies and trials that defined Marcus’s life.
• The curious case of parallels in Stoic writings.
• Intersections of Western philosophy with psychedelic experiences.
• Delving into the realms of mysticism and psychedelics.
• And so much more!

This podcast was originally published on the HighExistence Podcast. 

• The importance of valuing personal growth and how to decide its worth.
• How community support can foster success in personal transformation.
• The science behind habit formation and the concept of "identity-level transformation."
• Practical methods of fitting meditation and physical exercise into a daily routine.
• The detrimental effects of excessive screen time and how to repurpose it for personal development.
• The necessity of imposing personal structure in our lives to foster discipline.
• The importance of the 'do the thing' philosophy for practical skill acquisition over theoretical knowledge.
• The idea of "judo flipping" your life into deeper alignment by changing daily habits.
• How the practice of martial arts can mirror lessons for life and personal growth.

"Stoicism provides us with a kind of psychological toolbox. It's full of strategies for helping us cope with anxiety, anger, pain, and all sorts of emotional problems."

"People who love Stoicism often read the Meditations over and over. You can squeeze more and more out of it the more you read it."

In this episode, we're thrilled to be joined by a renowned expert in Stoicism Donald Robertson.  This episode was created a few years ago on the HighExistence podcast but has never been shared on the Stoic Handbook podcast. 

In my discussion with Donald, we explore the rich history of this ancient philosophy and unravel the wisdom of some of the great Stoic thinkers including Marcus Aurelius, Epictetus, and Seneca. As we dissect key Stoic texts, we will also discover how to effectively apply these age-old teachings to address modern-day challenges. Whether you’re new to Stoicism or well-acquainted, get ready to embark on an enlightening journey that transcends time and sheds light on living a meaningful and contented life.

In the episode, you'll learn... 

• Introduction to the ancient philosophy of Stoicism and its historical background.
• Insight into the fundamental principles of Stoicism, including rationality, virtue, and acceptance of fate.
• Exploration of key Stoic texts including Marcus Aurelius’ Meditations, Epictetus’ Handbook, and Seneca’s Letters.
• Discussion on the contemporary relevance of Stoicism and how it addresses modern challenges such as anxiety and depression.
• A guide on how to effectively study and interpret Stoic texts.
• Examination of Stoicism’s influence on cognitive behavioral therapy and psychological practices.
• The importance of community and connection in Stoic philosophy.
• Overview of modern adaptations and interpretations of Stoicism, including books by Ryan Holiday.
• Personal reflections and stories of how Stoicism has profoundly impacted the expert’s life.
• Recommendations on how to integrate Stoic principles into daily life for greater well-being and contentment.

🧠 Learn More About Donald Robertson: 

• Courses 
• Newsletter 
• Books

"The 'Why, What, How' technique encourages us to understand why someone is behaving a certain way, determine what we want to teach them, and find the best way to deliver the lesson."

In today's episode, we delve into the concept of discipline and teaching. Drawing inspiration from Stoic philosophy and insights from parenting, we discover the power of the "Why, What, How" technique in building constructive relationships and fostering personal growth.  This episode aims to teach you how to navigate and resolve disagreeable situations from a place of calm, curiosity and centeredness. 

What's included in this episode:

1. The True Meaning of Discipline: Exploring its origins and debunking misconceptions.
2. Discipline as Teaching: Recognizing the profound connection between the two.
3. Optimal vs. Suboptimal Self-Teaching: Wanting to do something vs forcing yourself to do it.
4. Introducing The "Why, What, How" Technique: A practical framework for understanding behaviour and delivering lessons.
5. Parenting as a Framework For Conflict Resolution: Learning to respond to the world in the same way you do to your child.

Relevant Links:

• Stoic Scroll newsletter: stoicism.substack.com
• No Drama Discipline by Daniel Siegel and Tina Bryson.

"Instead of trying to be everything to everyone, Stoic Role Ethics encourages us to focus on the role we have to play right now and give it our utmost attention and dedication."

Today we delve into the concept of Stoic Role Ethics, a branch of Stoic philosophy that explores the interconnected roles we play in our lives and how we can navigate them to achieve fulfillment and well-being.

We'll discuss the importance of understanding our duties and expectations in each role, while focusing on the four cardinal virtues: wisdom, courage, justice, and temperance.

Join me in learning to embrace the roles we play and accepting the boundaries of our control.

What's Included in the Episode:

1. Understanding Stoic Role Ethics: Explore the core principles and concepts of Stoic Role Ethics, emphasizing the interconnectedness of roles in our lives and the duties associated with them.
2. The Four Cardinal Virtues: Learn about the four cardinal virtues of Stoic philosophy—wisdom, courage, justice, and temperance—and how they can guide our behaviour within different roles.
3. Embracing Essentialism: Discover the benefits of focusing on playing our immediate roles well and avoiding the urge to take on everything at once, allowing us to concentrate on what is within our control.
4. Recognizing What's Not Within Our Control: Reflect on the aspects of our lives that are beyond our influence, such as genetics, upbringing, and external circumstances, and understand how Stoic philosophy encourages acceptance and adaptation.

Learn more:
https://www.stoichandbook.co/life-is-a-movie-just-play-your-role/

"The more we value things outside our control, the less control we have."
— Epictetus

In today's episode, we delve into the practice of the dichotomy of control, a fundamental principle in Stoic philosophy. 

While many people intellectually understand the concept of differentiating between things within their control and things outside their control, they often struggle to find genuine emotional relief. I explore the paradoxical nature of the dichotomy of control and provide insights on how to deepen the practice for maximum benefit.

In today's episode, we cover:

1. The Dichotomy of Control: Understanding what we can and can't control.
2. Multi-Level Application: Applying the concept across events, emotions, and judgments.
3. Cognitive Behavioral Therapy (CBT): Using CBT as a tool for Stoic practice.
4. Accepting Emotional States: Embracing emotions, even if unwanted.
5. Overcoming Self-Criticism: Letting go of self-judgment in Stoic practice.
6. The Paradox of Control: Finding true effectiveness by relinquishing the need for control.

Important Links and Resources Mentioned:

1. Notion App 
2. The Philosophy of Cognitive-Behavioural Therapy by Donald Robertson
3. Feeling Good by Dr. David Burns

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“The path of wisdom is to go with the flow, to not resist the way that fortune is unfolding, to always recognize that I can choose how I respond to external events and I can choose whether I am harmed or not.” 

In this episode, I take you behind the scenes of my daily Stoic morning journal routine, explaining how I organize my journal to set my day for success, remember what is valuable, and ensure that I act with resilience and tranquility. 

The episode sheds light on the importance of intention rather than perfection, and how to use different techniques and tools to cultivate a growth mindset, manage negative emotions, and practice gratitude.

In this episode, you'll learn:

1. The Significance of Flexibility in Morning Routine: Discover the importance of not being a slave to your routine and understanding that the intention matters more than perfection.
2. The Use of Apps and Templates for Journaling: Learn how to utilize applications like Craft and Notion to create journal templates that can be customized to fit your needs.
3. The Productivity Planner Approach: Understand how to prioritize daily tasks by using the concept of the Productivity Planner, and focus on the most important task first followed by secondary tasks.
4. Incorporating Stoic Quotes and Reflection: Learn how to include Stoic quotes in your journal and how reflecting on these quotes can help you align with the principles of Stoicism.
5. Triple-Column Technique for Managing Negative Emotions: Get an insight into the triple-column technique borrowed from Dr. David Burns for challenging irrational thoughts and managing negative emotions.
6. The Philosophical Journal for Self-Improvement: Learn the simple yet profound method of acknowledging what you did wrong, what you did right, and what you can do better if a similar situation arises again.

Important Links and Resources Mentioned:

• Craft app: Craft
• Notion app: Notion
• Intelligent Change Productivity Planner: Intelligent Change
• Dr. David Burns' book "Feeling Good": Amazon link
• Radical Gratitude Meditation Course: Stoic Handbook - Radical Gratitude Course
• Stoic Anxiety Mastery Course: Stoic Anxiety Mastery
• Massimo Pigliucci: Website
• Five Buddhist Precepts: Information on Five Precepts

In this episode, we challenge common misconceptions about Stoicism, exploring its true essence which is far from robotic or emotionless. We delve into the Stoic's approach to dealing with suffering, both personal and that of others, highlighting the importance of maintaining balance, compassion, and a clear perspective.

Key Points:

1. Misconceptions about Stoicism (00:00 - 02:07): Stoicism is often misconstrued as lacking in compassion due to its emphasis on resilience and handling negative issues. In reality, Stoics feel emotions but choose to care about the right things, not getting upset about things that don't truly matter.
2. Stoicism and Compassion (02:08 - 02:56): Stoic philosophy, as exemplified by Seneca's letters, is about wanting to help others overcome suffering. Far from being emotionless, Stoics are deeply empathetic, offering support and guidance in times of hardship.
3. Dealing with the Suffering of Others (02:57 - 04:25): The dilemma of wanting to help loved ones who are suffering but not having the right tools is common. It's crucial to find a balance in showing empathy without losing oneself in others' emotions or appearing cold and detached.
4. Stoic Principle for Handling Others' Suffering (04:26 - 05:05): The Stoic approach is to love and wish others well during hard times, but not let their perceptions distort your judgments. It's about feeling empathy for the person while not adopting their worldview.
5. Understanding the Source of Emotions (05:06 - 05:47): It's important to understand that the source of emotional distress is not the event itself but the judgment about the event. People react differently to the same events due to their unique perspectives and judgments.
6. A Parenting Analogy (05:48 - 06:24): Like a parent guiding a child, it's vital to empathize with the individual's feelings and provide support and love without getting sucked into the emotional vortex.
7. Applying Nonviolent Communication (06:25 - 06:50): Nonviolent communication model can help to understand the feelings and needs of the person who is struggling. Instead of getting into the specifics, locate the individual's feelings and needs.
8. Techniques for Dealing with Suffering (06:51 - 07:34): Listening beyond the sentences to understand the true emotions and needs of the individual can help in consoling someone while maintaining one's own emotional balance.

Listen to this episode to learn more about the Stoic's compassionate approach to dealing with suffering and how you can apply these principles in your life.

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In this episode, Justin and I discuss:

• Justin Noppe's background and expertise
• The six positive emotions that contribute to happiness: joy, gratitude, serenity, interest, pride, and excitement
• The role of Stoicism in emotional mastery and mindfulness
• The benefits of journaling and self-reflection for emotional growth
• The power of anticipation in experiencing happiness
• How to implement Stoic principles and practices in our daily lives
• The importance of resilience and adapting to life's challenges
• The relationship between physical health and emotional well-being

About Justin Noppé

Justin is an expert in leadership development, specializing in helping leaders, founders, and managers of small, successful companies navigate their way from overwhelm to a life filled with excitement and capability. 

With his integrative approach, Justin empowers clients to become emotionally stable, productive, and more humane with their teams, ultimately transforming them into the effortless leaders they aspire to be.

In our conversation, we delve into the learnability of leadership, discuss how to lead with social anxiety and examine the value of fostering positive emotions. We also touch on essential resources for anyone looking to develop their leadership skills further. Don't miss this opportunity to learn from Justin's wealth of knowledge and experience.

Important Links:

• Justin's Website: https://thewayoftheleader.substack.com/
• Justin’s Insight Timer Library: https://insighttimer.com/justinnoppe
• Enneagram: https://www.enneagraminstitute.com/
• The Broaden and Build Theory by Barbara Fredrickson: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3122271/

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In this episode of The Stoic Handbook podcast,  creator of WhatIsStoicism.com, Allan, shares his journey into Stoicism and how it has helped him find meaning and purpose in life. Allan discusses how he was introduced to Stoicism through the Tim Ferriss’ podcast and William B Irvine's book "A Guide to the Good Life". He explains how Stoicism's focus on personal responsibility and practical philosophy resonated with him and led him to start creating content on the topic early on in his journey.

Allan shares his thoughts on rereading and creating content as ways to deepen his learning process and discusses the Stoic technique of journaling, which resonates with him the most. He offers practical advice on how to get started with a journaling practice and emphasizes the power of writing as a tool for personal growth.

Throughout the episode, Allan draws connections between Stoicism and entrepreneurship and shares his thoughts on how Stoicism can help individuals navigate the challenges of modern life. He also discusses the value of caring for a dog and integrating Stoic principles into his social life.

Listeners will enjoy Allan's insights on Stoicism and its relevance to modern life, as well as his recommendations for books, podcasts, and other resources to deepen their understanding of the philosophy.

Learn more about Allan's work:

• "What is Stoicism" Website: https://whatisstoicism.com/
• "Micro Morning Meditations": https://whatisstoicism.com/micro-morning-meditations/
• "What is Stoicism" Podcast: https://whatisstoicism.com/podcast/
• Alan's Newsletter: https://whatisstoicism.com/newsletter/

Links mentioned:

• "The Art of Losing Control" by Jules Evans: https://www.amazon.com/Art-Losing-Control-Jules-Evans/dp/1782118678
• "A Guide to the Good Life" by William B Irvine: https://www.amazon.com/Guide-Good-Life-Ancient-Stoic/dp/0195374614
• "The Philosophy of Cognitive Behavioral Therapy" by Donald Robertson: https://www.amazon.com/Philosophy-Cognitive-Behavioural-Therapy-Stoicism/dp/1855757569
• "Slaughterhouse 5" by Kurt Vonnegut: https://www.amazon.com/Slaughterhouse-Five-Kurt-Vonnegut/dp/0440180295
• "The James Altucher Show" Podcast: https://jamesaltucher.com/podcasts/
• "The Tim Ferris Show" Podcast: https://tim.blog/podcast/

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In this Stoic lesson, I share with you an example Stoic daily routine full of practices and ideas you can begin using today. 

The routine is split into the following sections: 

• Morning rituals 
• Work rituals 
• Family rituals 
• Evening rituals 

Read the article to go with this post here.

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I sat down to do a somewhat fast-paced Anxiety Q&A with my HighExistence colleague, Mike Slavin. 

Hope you enjoy it!

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Welcome to a sneak peek of the second Ask Me Anything (AMA) episode, as part of Stoic Handbook Premium. 

In the full 45-minute AMA episode, I discuss the following: 

• How to manage holiday indulgence
• How I've used Stoicism in my personal life
• How to practice the dichotomy of control when loved ones are suffering
• And links to all resources are mentioned

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In this lesson, I talk about the three stages of attachment to externals and the 3 ways we can work with desire. 

Read more: https://www.stoichandbook.co/how-to-gain-the-powers-of-a-stoic-god/

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In this lesson, I explain "impossible desires" and "slave desires" to help you form intentions without suffering unnecessarily along the way.

Further reading:
https://www.stoichandbook.co/impossible-desires-cause-disappointment/

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In this talk, I cover what I consider to be the three pillars of skillful communication. These pillars cover poor communication habits, how to simply express yourself well in all circumstances, and the model I use to manage conflict. 

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In this complete Stoic loving-kindness meditation, we take a look at three important areas of compassion: love of people, love of humanity, and love of service. Then we go through each one, with the guidance of the ancient Stoics to increase our compassion and happiness. 

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Reframing negative events to make them appear more positive and useful is a classic Stoic technique. But can it ever go too far? Is it dangerous to reframe everything into something positive? Stoic writer Donald Robertson answers. 

• Donald's website: https://donaldrobertson.name/
• Donald's Twitter: https://twitter.com/DonJRobertson

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About this meditation:

This meditation will help you see all of the invisible and magic conditions of life that make everything possible. There is so much going on beneath the surface of existence that we take for granted such as the way our societies are run, the way we get access to food and water, the statistical likelihood of being born, and the way the atmosphere is perfectly attuned to our survival. To allow oneself to become oblivious to the awe of ordinary life is a mistake that we will put right in this lesson. It's time to once again see the beauty of a raindrop and feel the vitality of a single breath of cold air. 

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This is an interview I did with the creator of the brilliant WhatIsStoicism blog and podcast. 

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In this episode, I speak to the legendary Stoic writer Donald Robertson and ask him about the Stoic view on exercise. 

More from Donald: https://donaldrobertson.name/

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Many of us are interested in philosophy and self-improvement not to become wise, but for the reputation of being wise. Epictetus saw that this pattern of behavior is very counter-productive if one wishes to acquire true wisdom.

“If you want to make progress, put up with being perceived as ignorant or naive in worldly matters, don’t aspire to a reputation for sagacity. If you do impress others as somebody, don’t altogether believe it. You have to realize, it isn’t easy to keep your will in agreement with nature, as well as externals. Caring about the one inevitably means you are going to shortchange the other.”

After listening to this episode, read the breakdown here:
https://www.stoichandbook.co/do-not-wish-to-appear-wise/

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"If you want to make progress, drop reflections like: ‘I will end up destitute if I don’t take better care of my affairs,’ or, ‘Unless I discipline my slave, he’ll wind up good for nothing.’ It is better to die of hunger free of grief and apprehension than to live affluent and uneasy. Better that your slave should be bad than that you should be unhappy."
— Epictetus

In this episode, I explore the topic of stress and worry. I begin by looking at the game most of us play, and then offer a Stoic alternative recommended by Epictetus.

✍️ Get the Stoic diagrams for this episode here. 

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In this lesson, I ask Donald Robertson about the difference between reading about Stoicism and practicing it, and we discuss what would happen if Marcus Aurelius time traveled to modern times. 

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And when asked what he had learned from philosophy, Diogenes replied, “To be prepared for every fortune.“
— William B. Irvine, A Guide to the Good Life: The Ancient Art of Stoic Joy

Diogenes is the most famous of the Cynics, a branch of philosophy that served as the precursor for traditional Stoicism. Diogenes was a bizarre fellow for a number of reasons. He lived inside a barrel and shunned any form of luxurious living. Diogenes only ate when he was starving hungry and drank when he was gaspingly thirsty. This allowed him to enjoy a simple cup of water as if it was the world’s most expensive wine.

The core of Diogenes' thought was based on his observation that “bad men obey their lusts as servants obey their masters,” and because we are so bad at controlling our desires, we can never find contentment. This is why Diogenes was so intent on being the master of his own lust and attachments.

Perhaps Diogenes' greatest and most memorable display of Stoic superhero strength was in his meeting with Alexander the Great. Alexander was taught by Aristotle and had brilliant admiration for great thinkers. One day when riding through Greece Alexander encountered Diogenes, a philosopher he had heard many great things about. The legend states that upon meeting Diogenes, Alexander asked the philosopher if there was anything he could give him.

Alexander at this point in time was the most powerful man in the world, and he was extremely hot-tempered. There were stories of Alexander having his best friends executed for disrespecting him. So when he offered Diogenes a gift, nobody would have expected the words that would have come out of the strange philosopher’s mouth:

“Yes,” said Diogenes, “stand a little out of my sun.”

Diogenes was so steadfast in his Stoic way of living he even risked the wrath of Alexander the Great to demonstrate it. Diogenes was not someone who just lived his philosophy, he was continuously on the lookout for opportunities to teach it and his meeting with Alexander presented one.

It worked. So taken aback by this reply, and admired the courage and wit of Diogenes so much, he said to his followers laughing, “But truly if I were not Alexander, I would be Diogenes.”

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The "What If" Technique comes from Cognitive Behavioural Therapy (CBT), which is an effective, science-backed therapeutic system inspired by Stoic philosophy and it helps you discover the root of your anxieties.

This meditation is one of over a dozen found in Stoic Anxiety Mastery. 

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Modern Stoicism says a lot about how to be more resilient and how to "accept things" with equanimity. But what about feelings of joy, awe, and laughter.

Can Stoicism help us live a more joyful life... really?

I ask Stoicism writer Donald Robertson in a new series where I'll be picking his brain about important Stoic ideas. 

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Order a copy of Verissimus here

Stoic author, philosopher and cognitive behavioural therapist, Donald Robertson, returns to discuss his brand new graphic novel, VERISSIMUS. 

This is the most epic philosophical project that I am aware of to date. 

If Ridley Scott's Gladiator had a baby with Marcus Aurelius’ Meditations, you’d get Verissimus.

As you’ll hear in this interview, this project was a massive undertaking, taking nearly 3 years to complete. Detailing the life, times, and philosophy of Marcus Aurelius, the book acts as a historically accurate, action-packed entry point into the Stoic landscape.

In this episode, we cover:

• The process of creating this book
• Why Donald decided to make a graphic novel
• Why many Romans actually opposed Marcus Aurelius
• Marcus’ mission to cultivate natural compassion towards all human beings, even his worst enemies
• The absurdity of Stoicism’s most popular criticism 
• Stoicism’s deep influence on early Christianity
• The relationship between intuition and reason
• Jon's single favourite chapter on Stoicism

Links to Donald's Work:

 Verissimus: The Stoic Philosophy of Marcus Aurelius, by Donald Robertson 

How to Think Like a Roman Emperor, by Donald Robertson

Donald’s website

Modern Stoicism

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This is a short clip taken from a much longer workshop on turning adversity to advantage, which is a bonus module in Stoic Anxiety Mastery. 

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In a new series, I will be giving short lessons on my favorite "Stoic superheroes," both ancient and modern. 

We will begin by talking about James Stockdale and the Stockdale Paradox. 

If you enjoyed this episode, please leave a review and share it with a friend who might benefit from listening. 

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If you deeply recognize that life is impermanent, ever-changing and that everything we enjoy is a gift from the Universe, you can no longer suffer in the same way when things are taken from you.

This episode is inspired by the following quote from Epictetus:

“Under no circumstances ever say ‘I have lost something,’ only ‘I returned it.’ Did a child of yours die? No, it was returned. Your wife died? No, she was returned. ‘My land was confiscated.’ No, it too was returned.

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“I’ve spent the last 7 or 8 years of my life with the prime objective of healing my anxiety and I have looked at so many different modalities. This course is the one course that I would recommend to anyone who is dealing with anxiety.”
- Nic Stubbs, Interviewer

In this interview, my friend and colleague Nic Stubbs and I  flesh out the details of my new course: Stoic Anxiety Mastery.

• Who is it for? 
• Why I created it. 
• And how it works.

As well as a bunch of other topics around my personal journey with anxiety and how I transformed it from enemy to ally, the reasons why spiritual people shy away from these thoroughly research-backed cognitive healing modalities, and some of Nic's insights from his own struggles with social anxiety.

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This episode features my breakdown of the following quote: 

For every challenge, remember the resources you have within you to cope with it. Provoked by the sight of a handsome man or a beautiful woman, you will discover within you the contrary power of self-restraint… In time, you will grow to be confident that there is not a single impression that you will not have the moral means to tolerate.— Enchiridion, Chapter 10, Epictetus

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Sickness is a problem for the body, not the mind – unless the mind decides that it is a problem. Lameness, too, is the body’s problem, not the mind’s. Say this to yourself whatever the circumstance and you will find without fail that the problem pertains to something else, not to you.
— Epictetus

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In this episode, we explore Chapter 8 of the Enchiridion and learn about an approach to accepting events exactly as they are instead of resisting against the will of nature and fortune. 

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In this episode, we explore Chapter 7 of the Enchiridion and learn about an analogy that can help us practice letting go of the things we enjoy in life when it is time to "return" back to our source. 

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In this episode, I talk about a recent tragedy I heard about close to home.  I share some reflections on how I think about death, life, and gratitude in the midst of turmoil. I hope you find it useful.

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Most people have heard of Stoicism.

It’s a philosophy dense with practical wisdom.

But how many Stoics do you know?

I don’t mean people who have read Meditations or Letters from a Stoic, I mean actual Stoics…

Individuals who are comparable to the authors of these books in their tranquility, wisdom, self-discipline, and joy.

This was a question I kept asking myself as I embarked on my study of Stoicism 10 years ago.

One of my passions is learning, or more specifically learning through systems.

I’m the guy who measures every workout at the gym, keeps detailed spreadsheets for the progress of my martial art, and has pretty much every habit tracking app available on his phone. I believe technology if harnessed correctly, can be an incredible tool for wisdom.

This is why, when I first started getting into Stoicism, I was disappointed by most people's answer to “How do you ACTUALLY become a Stoic?”

Most of the time the answer was something like the following:

Read the original Stoic classics multiple times. Reflect on your day by journaling. Do a few visualizations throughout the day. Focus only on the things you can control.

It’s not a terrible answer, but it’s far from great. I needed a roadmap. I needed to know that I wasn’t going to be wasting my precious time focusing on the wrong things. I needed a system.

When I first started Brazilian Jiu-Jitsu two years ago I realized the deep value of embodied wisdom. You cannot watch technique videos and expect to beat opponents at grappling. So much of the learning comes when you are faced with challenges you must overcome.

With Stoicism, many people spend time filling their heads with ideas and not putting any of it into practice. This means the time spent reading about the Stoic principles acts more like a distraction from problems than an antidote to them.

So how do we get around this? How do we get actually bridge the gap and put theory into practice and stop wasting time in intellectual la-la-land??

That’s what we discuss on the podcast today. On this episode, I relinquished my usual role as podcast host so I could sit in the hot seat. Fellow collaborator at HighExistence, Mike Slavin wears the interviewer hat and together we explore topics such as:

• How I used Stoicism to overcome my social anxiety
• The exercises I developed for reducing intense fear
• The right and wrong ways to learn Stoicism (and anything else)
• My favorite technique to live with more gratitude
• The key components missing from modern Stoicism
• My thinking process behind my Stoic courses
• And tons more

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Read the Stoic breakdown that accompanies this podcast here:
https://www.stoichandbook.co/it-is-foolish-to-feel-pride-over-externals/

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Note: In this audio, I insert a clip of the great Jocko Willink (channel here), but because this was originally a video with a visual of Jocko including his social accounts, it seems like I didn't credit him in this audio. Someone raised this in a podcast review, and I want to make this clear.

In this episode, I explore 11 quotes by Seneca all about fear and anxiety, then explain some ways we might apply these ideas to our own life. 

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In this Stoic Handbook episode, I answer a question by Mike Slavin, who asked me about ways I implement ancient Stoicism into my life. 

The question prompted me to discuss the best practices I've found for reading Stoic texts. 

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In this episode, Donald gives his account of Derren Brown's book Happy and shares his response to the questions...

Is there a utility to anxiety? Were the Stoics too harsh on the emotion of anxiety?

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In this contemplation, I guide you through a series of questions that has you examine your life and your decisions. 

Are you not living up to your potential? Are you wasting time? Are you procrastinating or making excuses? 

Even though this talk may be an uncomfortable listen... that's the point. It's designed as a "wake up" reflection to get you thinking and moving forward.  

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In this Stoic training exercise, we take a look at some of the methods the ancient Stoics used to handle insults and verbal sleights. 

Then we immediately put them to use in an audio simulation training, where I insult you and you practice interpreting them with the right frames. 

At first, this process may seem a bit strange or uncomfortable, or humourous, but this is how we learn. We must practice using skills in low-stress situations if we ever hope to have them at our disposal in high-stress situations, i.e. when someone insults us in the world. 

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Note: This contains powerful imagery that some may find upsetting. If you are very sensitive to challenging imagery, do the other meditations before this one.

This meditation uses the powerful Stoic technique of premeditation of adversity to make you contemplate just how "bad" your life could be. 

By practicing negative visualization, you will see with great clarity how wonderful your life currently is, and also rehearse handling hardship with equanimity and virtue. 

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This meditation draws on Epictetus' advice for handling strong feelings of both aversion and desire. Is it wise to avoid things that are not within our control?

And what is the balance when it comes to passionate desire?

We reflect on these questions.

Learn more about the concepts in this lesson here:
https://www.stoichandbook.co/aversion-and-desire/

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In this guided reflection, we look at the Stoic technique of "object deconstruction," which can help us to see our cravings and attachments in a more objective, rational way, and therefore reduce the delusory framing we put around them.

This guided lesson is based on Chapter 3 of the Enchiridion, in which Epictetus states:

"In the case of particular things that delight you, or benefit you, or to which you have grown attached, remind yourself of what they are. Start with things of little value. If it is china you like, for instance, say, ‘I am fond of a piece of china.’ When it breaks, then you won’t be as disconcerted."

By practicing "object deconstruction" regularly, you will learn the skill of not getting wrapped up with the stories you tell yourself about your attachments, which can include relationships, pleasures, possessions, and habits.  

You can read my extended version of the chapter here: https://www.stoichandbook.co/attachment-to-possessions/

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Seneca’s death is legendary because of the way he exhibited his Stoic values right until the end. 

Premeditation of adversity is one of the great Stoic techniques in which you mentally fortify yourself against future misfortunes. Arguably the most powerful variation of this is the contemplation of one’s death. 

In this guided visualization, I put you in the body of Seneca on his last day so you can experience a simulation of what he experienced. 

As you go through this difficult process, pay attention to your emotions and try as best as you can to mimic the thoughts and feelings of this great Stoic. 

Find a quiet place and set aside 15 minutes to give this exercise a go. You will find that your levels of anxiety go down by psychologically exposing yourself to stressors and practicing acceptance of them. 

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Stoicism can at first appear rather paradoxical. 

We are told the external world is not within our control and that we should focus all of our energy on our inner world. 

But where do goals factor in? How do we focus on becoming a better Stoic and becoming a better person? 

This is what this audio is all about. 

The Stoics were not against setting goals, but they did warn against aiming at goals that create unnecessary suffering and heartache. 

In this guided visualization, I walk you through the Stoic approach to setting and attaining your goals. 

The Stoic goal-setting method will do two things: 

1. Increase the chances of you attaining your goal 
2. Reduce unnecessary suffering as you progress toward it

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I used to suffer from very intense anxiety for the better part of a decade. That quest led me down many rabbit holes of personal development and philosophy that I otherwise would have missed. 

Now I help people work with difficult emotions using what I’ve learned, with an emphasis on Stoicism. 

Anxiety is crippling and somewhat inescapable in the modern world.

The mainstream media purposefully make us worry, advertisements increase our performance anxiety and health anxiety, and social media does not make it easier to socialize in the real world. 

In today’s audio lesson, I begin by sharing the 4 scientific models we use for understanding the cause of anxiety. When you learn these, for the first time you’ll have some idea of what’s going on and how to fix it. 

After that, I explain the 3 core Stoic interventions for overcoming our anxiety.

For those who want to go deeper… 

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I was recently asked to give a Stoicism talk by Peter Limberg on The Stoa.

This episode contains that entire talk.

But before I get into the workshop description…

I just want to give a shout-out to Peter, who hosts regular epic workshops and discussions by fascinating thinkers, for free.

Peter describes The Stoa as follows:

"The Stoa is not a school, think tank, clinic, or commune, and it is definitely not a f*****g YouTube channel. The Stoa is a stewarded daemonic fire—on an obscure hill in the noosphere—serving as a beacon to find the others. It is a surprise, for those who have become weary of the endless pressure to know. It is also a portal, to a new world. A world that you might have stopped believing in, but have always been secretly longing for."
— Peter Limberg

In my workshop, I reveal the system I use for both myself and my students in Askesis to learn Stoicism.

Introducing The 4885 System...

Stoicism is quite large, and life is messy. Knowing when to apply Stoicism, how to apply it, and what to focus on is tricky. I call this the complexity problem. 

To overcome that problem, I’ve devised the 4885 System. It’s broken down as follows: 

• 4 Skill Categories 
• 8 Critical Skills 
• 8 Core Principles
• 5 Learning Methods 

When these are all combined and integrated, Stoicism becomes embodied—and this is the goal… embodied Stoicism. Not just concepts.

The more visually inclined, you can also watch the video here with slides.

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In today’s Stoic Handbook podcast, I explain my approach to dealing with difficult relationships. 

Difficult relationships are a source of suffering in many of our lives, and the Stoics were aware of this. 

Marcus’ Meditations was filled with notes to himself suggesting that he be tolerant and compassionate with others. 

This is a famous example: 

When you wake up in the morning, tell yourself: The people I deal with today will be meddling, ungrateful, arrogant, dishonest, jealous and surly. They are like this because they cannot tell good from evil. But I have seen the beauty of good, and the ugliness of evil, and have recognized that the wrongdoer has a nature related to my own - not of the same blood or birth, but the same mind, and possessing a share of the divine. And so none of them can hurt me. No one can implicate me in ugliness. Nor can I feel angry at my relative, or hate him. We were born to work together like feet, hands and eyes, like the two rows of teeth, upper and lower. To obstruct each other is unnatural. To feel anger at someone, to turn your back on him: these are obstructions.
— Marcus Aurelius

In my personal, Stoicism-inspired approach, I use a 3-code system: 

• Code Yellow = Misaligned Relationships 
• Code Orange = Troubled Relationships 
• Code Red = Toxic Relationships

Each level of a difficult relationship requires a different approach. What will work with a misaligned relationship could spell disaster for a truly toxic one. 

I hope this guide helps, and if you have any questions, I’m always happy to provide further clarity on any of the ideas.

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In today’s Stoic Handbook podcast I discuss one of my favorite Stoic quotes:

“Waste no more time arguing what a good man should be. Be one.”

– Marcus Aurelius

I’m really inspired by this quote, and it brings up a lot of ideas related to the cultivation of self-discipline and overcoming approval addiction. 

As I explain in the lesson, I find the distinction between “would” vs. “could” to be both a reality check and a motivational device to help us pursue what is most meaningful. 

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I am a longtime practitioner of martial arts, but my greatest love is Brazilian Jiu-Jitsu. 

The depth of this practice has truly transformed the way I relate to my body, my “self” and the world around me. 

But most importantly it has shown me how to learn, and I am fascinated by the overlap between Stoicism and martial arts training. 

In this episode, I discuss some ways Stoicism can be learned much more efficiently if you approach it more like a martial art than a theoretical framework. 

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In this Stoic lesson, I break down Stoic philosopher Epictetus' views on emotions and more specifically, how we can navigate our emotions in an oftentimes cruel and chaotic world.

Even though the advice here is simple, it is arguably the most important principle in all of Stoic philosophy.

Further reading:
https://www.stoichandbook.co/no-event-is-disturbing-or-bad/

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I recently read one of the best Buddhist meditation books I’ve ever come across.

The book is The Mind Illuminated. 

The author of this book, John Yates, aka Culadassa, has a Ph.D. in neuroscience and over 50,000 hours of meditation practice in the bank. 

It’s the kind of book that exudes expertise on every page. 

In the appendix of TMI, Culadassa shares a technique called “The Daily Mindful Review,” which is the best method he has ever discovered for increasing mindfulness in daily life. 

I went ahead and adapted this to add Stoic elements, and the result is what I consider to be the most powerful guided reflection I’ve ever created. 

Do this daily, and you will be astounded about the changes you make in the next 30 days. 

Those changes will include: 

• More mindfulness 
• Less heaviness 
• Better decisions 
• Drastically better relationships 
• Improved habits 
• More compassion 
• And the list goes on… 

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In today’s podcast, I explain my approach to learning and why I don’t believe reading books is optimal for truly integrating ideas into our life. 

Books can be a part of our approach to learning, but only when you already have the framework to make the most from them.

If you are not intentional with your reading, you end up merely exposing yourself to ideas without integrating them with your life. 

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In today’s Q&A, I discuss a question I had from a Stoic Handbook reader on “pornography addiction.” 

This is a very important and nuanced topic that I try my best to offer guidance on. 

I consider pornography addiction to be a “continuum addiction,” meaning there are no clear boundaries around it. This makes it extra problematic compared to more binary-type addictions. 

This episode will be useful to listeners who have any kind of compulsive behavior. 

Related posts from The Stoic Handbook:

1. On Aversion and Desire
2. How to Gain the Powers of a Stoic God

Other Helpful Resources:

• What would a Stoic say about porn? (Reddit thread)
• Morning Pages / Daily Journal (Website)
• Recommended Compassion Meditation (Insight Timer)
• Your Brain on Porn by Gary Wilson (Book)
• Atomic Habits by James Clear (Book)
• The Mind Illuminated by John Yates (Book)
• Pornography Can Ruin Your Sex Life by Mark Manson (Article)
• How to Break a Bad Habit by Garry Keller (Article) 

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In today’s podcast, I discuss my thoughts on how we can best manage our work-life balance. 

What I reveal in this lesson will be helpful for any busy people who want to maximize their output while minimizing their stress. 

Other posts you may want to read: 

1. My Insanely Productive Stoic Morning Routine
2. How to Turn Stress into Tranquility

Resources mentioned:

• Alain de Botton Ted Talk on Success
• Essentialism by Greg McKeown
• Bill of Rights
• Boundaries by Henry Cloud

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I recently published a post explaining My Insanely Productive Stoic Morning Routine.

During this article, I provide the morning writing prompts I use. One of those prompts is

“What three things will make up my power hour?” 

If you’re wondering what exactly a power hour is, and how I use it to maximize my productivity while caring for a 2-year-old half of the week and running multiple business projects on the side… 

…give this short podcast a listen. 

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This meditation is one of the most powerful of all the Stoic techniques. 

The Stoics realized that when you mentally step back and away from a difficult situation— sometimes called cognitive distancing, disassociation, and detachment—you are able to see what is happening with more objectivity and less stress. 

In other words, this technique allows you to put things in perspective, make better decisions, and live with more tranquility. 

Have you ever had a situation happen in your life that made you see very clearly that many of the things you were worrying about or spending your time thinking about were actually in fact… meaningless? 

This happened to me the moment my son was born. In that instant, so many petty concerns and disagreements seemed completely insignificant. 

By training with The View From Above regularly, you can begin to make this wise and objective perspective your default state.

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“When the light has been removed and my wife has fallen silent, aware of this habit that’s now mine, I examine my entire day and go back over what I’ve done and said, hiding nothing from myself, passing nothing by.”

— Seneca

Last week, I shared with The Complete Stoic Morning Meditation. 

Following on from this, I will share the evening contemplation. 

Both are fantastic standalone contemplations, but work even better when combined. 

If our goal is to develop excellence of character (virtue), we must do three things: 

1. Reinforce good behavior 
2. Notice poor behavior 
3. Set goals to improve behavior 

This is exactly what Seneca recommended. I have put together this short contemplation for you to listen to every night to review your day. 

Imagine if, for the next 365 days, you took an honest look at your character each night and set small realistic goals for the next day… 

Those 0.1% changes would lead to a significant change in behavior. 

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This is a Stoic contemplation you can do every morning before you start the day.

It is based on Marcus Aurelius’ “premeditation of adversity” excerpt from his book Meditations;

"When you wake up in the morning, tell yourself: The people I deal with today will be meddling, ungrateful, arrogant, dishonest, jealous and surly."

By practicing in this way you will be prepared to meet any event with ease.

Read this Stoic breakdown for more information on the technique.

🌙  Listen to the nighttime reflection here. 

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I was recently alerted to the following tweet by Tucker Max:

"I've been trying to tell this to my friends for years. There is a reason it's a dead philosophy. "

He cited a study that had the following conclusion: 

A naive endorsement of stoic ideology might have negative wellbeing consequence.

In this episode, I dig into this study, Tucker Max, and the misconceptions of Stoicism to get to the bottom of all this. 

Does Stoicism cause more harm than good?

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The Stoics used a technique called “Premeditation of Adversity.” 

By reflecting on the possible misfortunes that await us, we benefit in three ways: 

1. We are more prepared and therefore protect ourselves against misfortune 
2. We practice virtue in the face of misfortune so it affects us less 
3. We become more grateful because that misfortune is not here yet 

In today’s meditation, we imagine an apocalyptic scene to help us focus on our most important life values. 

Many of us waste time because we fall prey to the faulty belief that we will live forever. 

By reflecting on the shortness of life, we can gain motivation and gratitude to steer our lives in much more fruitful directions.

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In today’s audio lesson I read out and reflect on the following quote by Seneca: 

“This is the touchstone of such a spirit; no prizefighter can go with high spirits into the strife if he has never been beaten black and blue; the only contestant who can confidently enter the lists is the man who has seen his own blood, who has felt his teeth rattle beneath his opponent's fist, who has been tripped and felt the full force of his adversary's charge, who has been downed in body but not in spirit, one who, as often as he falls, rises again with greater defiance than ever.”

Make sure to click the “play button” to listen to why I find this quote so meaningful, and why if applied to your own life, can radically transform it.

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In Chapter 4 of the Enchiridion, Epictetus shows us the three-step process for making plans.

In this audio lesson, I elaborate on that process and guide you through it. 

This is an extremely powerful exercise, but the power comes from actually practicing it as with any powerful exercise.

So make a commitment to start running through this process every time you make a plan.

With enough practice, this process will become an automatic habit you do whenever you make plans, and that’s when the magic happens.

Read this Stoic breakdown to go along with this episode: https://www.stoichandbook.co/how-to-plan-your-day/

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The first chapter of Epictetus’ handbook deals with what’s called “The Dichotomy of Control.” 

In this meditation, I guide you through a mental training exercise that will help you practice integrating this Stoic principle. 

The benefits of this training cannot be understated. 

Although simple, Epictetus says that by using The Dichotomy of Control in your life, you can expect the following benefits:

• You will feel liberated and free.
• You will not have any hatred or resentment in your heart.
• Every single thing you do will be chosen by you.
• Nobody will have the power to hurt you.

Use this meditation and re-read my breakdown on the first chapter of Epictetus’ handbook here. 

Try as best you can to make this way of seeing the world an automatic habit.

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Death is an inevitable, natural event that is neither intrinsically good nor bad. But many of us carry around a judgment about this event that causes us great anxiety.

If you can train your mind to become accepting of death, you can live life with more urgency, focus only on what is essential, and all other “smaller” anxieties will fall away opening up space for joy, compassion, and awareness. 

As Sam Harris said: 

“Consider it: every person you have ever met, every person will suffer the loss of his friends and family. All are going to lose everything they love in this world. Why would one want to be anything but kind to them in the meantime?”

The key is to truly grasp the implications of this statement on an emotional level. 

Practice this contemplation regularly—for as long as there is strong death anxiety, there is work to be done.