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A daily Stoic practice

Begin each morning prepared, end each evening with honest reflection and get comfortable with discomfort.

Inspired by Meditations & Letters by Marcus Aurelius & Seneca

Mind
8 weeks
~30 min a day
Beginner
4 milestones
15 tasks

Free to start. Goaltree adds it to your goals and puts the first tasks on Today.

The plan

Milestone 1

Morning preparation (Weeks 1–2)
Morning intention
- Spend 5 minutes each morning picturing the challenges the day may bring
- Decide in advance how you want to respond to them
- Write one intention for the day
- List what is and isn't within your control today
Milestone 2

Evening review (Weeks 3–4)
Reflection
- Each night, write what went well and what didn't
- Note one moment you reacted poorly and how you'd respond next time
- Write yourself a short letter about one lesson from the week
- Reread your journal at the end of each week
Milestone 3

Train resilience (Weeks 5–6)
Voluntary discomfort
- End your shower with 30 seconds of cold water three times a week
- Eat only plain, simple meals for one day
- Spend a full day without your phone for entertainment
- Walk or cycle instead of driving for one errand
Milestone 4

Make it lasting (Weeks 7–8)
Daily practice
- Keep both the morning and evening practices every day
- Pick one virtue to focus on — courage, fairness, self-control or wisdom
- Remind yourself each evening that today will not come again

Start today

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