13 ways to apply Stoic philosophy in daily life

Have you ever found yourself overwhelmed by the chaos of everyday life? Or maybe you’ve felt like you’re constantly chasing happiness but never quite catching it?

If so, you’re not alone. In our fast-paced world, it’s easy to feel lost and out of control. But what if there was a way to find peace and purpose amid the noise?

Enter Stoic philosophy.

It’s all about focusing on what you can control, accepting what you can’t, and finding wisdom in the process. Imagine approaching your day with calmness and clarity, no matter what life throws at you. Sounds appealing, right?

Today, we dive into 13 practical ways to weave Stoic principles into your daily routine.

Whether you’re a seasoned stoic philosopher or you’re just getting started, there’s something here for everyone.

Let’s get to it.

01 Focus on what you can control

Epictetus, one of the most influential Stoic philosophers, told us:

“External things are not in my power, my will is my own. Where am I to seek what is good and what is evil? Within me.” (The Discourses of Epictetus, 1916)

Think about it: how often do we waste time and energy worrying about things beyond our control? Whether it’s the weather, other people’s opinions, or unexpected setbacks, stressing over these factors only drains our mental resources.

Instead, Stoics teach us to direct our efforts toward what we can influence—our thoughts, actions, and attitudes. By shifting your focus to your own responses, you empower yourself to handle situations more effectively.

Imagine you’re stuck in traffic. You can either fume and honk your horn, or you can take a deep breath, listen to your favorite podcast, and use the time to relax. Which approach do you think would leave you feeling better?

Reflect on your daily life. What are some things you tend to worry about that are outside of your control? How might your perspective change if you focused more on your own responses and less on external events

02 Practice gratitude

Gratitude is a powerful tool that can transform your perspective and improve your overall well-being. The Stoics believed in the importance of recognizing and appreciating what you have rather than lamenting what you lack.

Marcus Aurelius, former Roman emperor, and Stoic philosopher, wrote:

“Do not think of what are absent as though they were not existing, but ponder on the most fortunate of what you have got, and on account of them remind yourself how they would have been missed, if they had not been here.” (The Meditations of the Emperor Marcus Antoninus, 1944)

Think about how this would shift your mindset from scarcity to abundance. By regularly practicing gratitude, you can cultivate a more positive outlook on life.

At least it did for me. During a particularly stressful time running my own business, I started a habit of daily gratitude journaling. Every evening, I would write down three things I was grateful for, no matter how small.

This simple practice helped me shift my focus from the pressures and challenges I faced to the positive aspects of my life. It became a game-changer for my happiness, grounding me and providing a sense of balance amidst the chaos. I’ve continued this habit, and it has significantly improved my overall well-being.

It might just do the same for you.

Try starting or ending your day by jotting down a few things you’re grateful for. They don’t have to be grand or life-changing—small joys like a delicious meal, a kind word from a friend, or a beautiful sunset can be just as meaningful.

03 View obstacles as opportunities

Have you ever faced a setback that left you feeling frustrated or defeated? We all have. But what if there was a way to turn those setbacks into opportunities for growth?

This is where the Stoic principle of viewing obstacles as opportunities comes into play. Marcus Aurelius wrote:

“The impediment to action advances action. What stands in the way becomes the way.”

This powerful perspective encourages us to see challenges not as roadblocks but as chances to improve and strengthen ourselves.

Consider a time when something didn’t go as planned. Maybe you missed a deadline, faced criticism at work, or experienced a personal failure. Instead of dwelling on the negative, try to see what you can learn from the experience. How can you use this setback to become more resilient, adaptable, or creative?

By reframing obstacles as opportunities, you can transform how you approach life’s difficulties. This mindset not only helps you navigate challenges more effectively but also fosters personal growth and resilience.

04 Embrace voluntary discomfort

This is a bit of a strange on, but bear with me, it’s very powerful.

Seneca advised:

“Set aside a certain number of days, during which you shall be content with the scantiest and cheapest fare, with coarse and rough dress, saying to yourself the while: ‘Is this the condition that I feared?'”

The point?

By intentionally experiencing discomfort, we can reduce our fear of it and appreciate our comfort more deeply.

Try incorporating small acts of voluntary discomfort into your daily routine. This could be taking a cold shower, fasting for a short period, or even spending a day without your usual luxuries. These practices help you build mental toughness and make you more grateful for the things you often take for granted.

05 Accept the impermanence of life

“There is a kind of river of things passing into being, and Time is a violent torrent. For no sooner is each seen, than it has been carried away and another is being carried by, and that, too, will be carried away. ” – Marcus Aurelius (The Meditations of the Emperor Marcus Antoninus, 1944)

Life is constantly in flux—relationships evolve, careers shift, and personal circumstances change. By embracing the impermanent nature of life, you can reduce anxiety and cultivate a more adaptable mindset.

This acceptance allows you to navigate life’s ups and downs with more grace and resilience.

06 Don’t depend on external validation

Do you rely on external validation to feel good about yourself?

So many of us do; it’s such an easy trap to fall into. I mean, isn’t social media essentially a finely-tuned validation tool?

Anyway, Stoic philosophy emphasizes the importance of cultivating inner strength and self-reliance rather then external reliance.

Epictetus wrote:

“When you have adopted the simple life, do not pride yourself upon it, and if you are a water-drinker do not say on every occasion, ‘I am a water-drinker.’ And if you ever want to train laboriously, keep it to yourself and do not make a show of it,” (The Discourses of Epictetus, 1916)

True freedom comes from within, from being in control of your own thoughts, emotions, and actions rather than depending on others for approval or happiness.

07 Practice negative visualization

This is another one that might seem counterintuitive or masochistic even but it has a lot of benefits.

Negative visualization involves imagining the worst-case scenarios in your life—not to dwell on them, but to appreciate what you have and prepare for potential challenges. Seneca advised:

“He robs present ills of their power who has perceived their coming beforehand.”

By contemplating potential difficulties, you can lessen their impact if they do occur and enhance your appreciation for when things are going well. This doesn’t mean you should become pessimistic or constantly worry; rather, it’s about finding balance and building mental resilience.

Take a few moments each day to envision possible obstacles and setbacks. How would you handle them? What steps can you take to mitigate their impact?

By doing this, you’ll be better prepared and more resilient when faced with real-life challenges

08 Cultivate compassion

Picture this: You’re having a rough day, and everything seems to be going wrong. Suddenly, someone offers you a kind word or a helping hand. How does that make you feel?

Acts of compassion can transform a tough day into a manageable one, and Stoic philosophy emphasizes the importance of showing compassion to others.

Marcus Aurelius wrote:

“Whenever you are about to find fault with someone, ask yourself the following question: What fault of mine most nearly resembles the one I am about to criticize?”

This quote reminds us to approach others with empathy and understanding rather than judgment.

Compassion involves recognizing that everyone is fighting their own battles and that we all make mistakes. By practicing compassion, we can build stronger relationships and create a more supportive environment around us.

09 Limit your desires

This is a huge one.

Seneca advised:

“That which is too little for luxury, is abundantly enough for nature” (Seneca’s Morals, 1882)

This quote highlights the Stoic belief that true happiness and contentment come from within, not from external possessions or achievements.

Interestingly, this philosophy is somewhat echoed by Epicurus, another ancient Greek philosopher who founded Epicureanism. Epicurus believed that the one key to a happy life was to seek simple pleasures and avoid unnecessary desires.

Both Stoic and Epicurean philosophies emphasize the importance of limiting desires to achieve inner peace.

By minimizing your wants, you can reduce stress and free yourself from the constant pursuit of more. Focus on appreciating what you have rather than longing for what you don’t. This shift in perspective can lead to greater contentment and a more fulfilling life.

10 Embrace the present moment

“A man could lose neither past nor future; how can one rob him of what he has not got? ” — Marcus Aurelius (The Meditations of the Emperor Marcus Antoninus, 1944)

This quote encourages us to fully engage with the present, treating each day as a unique opportunity.

In our fast-paced world, it’s easy to get caught up in the past or the future, missing out on the here and now. By focusing on the present moment, we can reduce stress, enhance our experiences, and build stronger connections with those around us. It can also help to build resilience; each day is a new day to succeed.

But how do we do this?

Try incorporating mindfulness techniques into your daily routine. This could involve pausing to take a few deep breaths, fully savoring your meals, or paying close attention to your surroundings. By doing so, you train your mind to appreciate the present and let go of distractions

11 Keep a journal

Journalling is a simple practice that can be a powerful tool for personal growth and self-awareness, and it’s a key aspect of Stoic philosophy.

In fact, this is how we know so much about the former Roman emperor Marcus Aurelius. He kept journals that we now know as Meditations. These writings offer a glimpse into his thoughts, struggles, and philosophical reflections, serving as a timeless guide for living a virtuous life.

Keeping a journal doesn’t have to be time-consuming. Spend just a few minutes each day reflecting on questions like: What did I do well today? What could I have done better? How did I respond to challenges? How can I improve tomorrow?

This practice can help us stay mindful of our goals and continuously strive to be the best version of ourselves

12 Act with integrity

“Don’t any more discuss at large what the good man is like, but be good.” – Marcus Aurelius (The Meditations of the Emperor Marcus Antoninus, 1944)

Living with integrity is a cornerstone of Stoic philosophy. It means consistently aligning your actions with your values and principles, regardless of external pressures or temptations. Marcus Aurelius’ quote reminds us that instead of debating what it means to be good, we should focus on embodying goodness in our daily lives.

Integrity involves honesty, fairness, and doing what is right even when it is difficult. It requires a commitment to personal ethics and a willingness to stand by your convictions. By acting with integrity, you build trust and respect, both from others and within yourself.

Consider a situation where your integrity might be tested. Perhaps it’s a tempting shortcut at work, an opportunity to pass the blame, or a chance to benefit at someone else’s expense. By choosing to act with integrity, you reinforce your commitment to your values and set a positive example for others

13 Remember you will die (Memento Mori)

Have you ever considered the finite nature of your existence?

It’s a big question, I know. The Stoic practice of “memento mori,” which basically means “remember you will die,” encourages us to remember our mortality. This might sound morbid, but it’s actually a powerful tool for living a more meaningful and intentional life.

Seneca wrote:

“Let us prepare our minds as if we’d come to the very end of life. Let us postpone nothing. Let us balance life’s books each day… The one who puts the finishing touches on their life each day is never short of time.”

The point?

By remembering that our time is limited, we can prioritize what truly matters and make the most of each moment.

Reflecting on mortality can help us cut through distractions and focus on our core values and goals. It reminds us to cherish our relationships, pursue our passions, and live authentically.

Instead of fearing death, we can use the awareness of it to enrich our lives and make each day count.