Four ancient practices for modern focus—no toga required.
If your day feels like a ping-pong match between apps, Stoicism offers a surprisingly friendly reset. At its core, Stoicism teaches that while we can’t control events, we can control our judgments and actions. Below are four field-tested Stoic moves tailored for a notification-soaked life.
1) Premeditation of Distractions
Before you begin deep work, list the likely interruptions—messages, headlines, micro-anxieties. Visualize them arriving and your planned response (e.g., “Bookmark, batch, return later”). This makes distractions expected, not alarming.
- Practical cue: Keep a “Later” note. When a thought pops up, drop it there and continue.
- Internal anchor: Ask, “Is this within my control right now?” If not, release it.
2) Sort Values Before Tasks
Stoics put virtue (wisdom, courage, justice, temperance) above everything. Translate that to modern life: set values first, then pick tasks that serve them.
“If you don’t know to which port you sail, no wind is favorable.” — Seneca
Mini-exercise: Write three values for this season of life. Accept or decline requests based on whether they serve those values.
3) Voluntary Discomfort to Reset Dopamine
Choose brief, deliberate discomfort—cold showers, phone-free walks, difficult reading. It strengthens your “I can do hard things” muscle and makes ordinary focus feel easier.
Tip: Try a 24-hour “low stimulus day” each month: no feeds, only longform reading and conversation.
4) The View From Above
Mentally zoom out: your home, your city, your continent, Earth—then back to your screen. Most alerts shrink. Decisions get calmer.
Starter Routine (15 Minutes)
- Two minutes: list likely distractions and your response.
- Five minutes: write today’s three value-aligned outcomes.
- Eight minutes: phone in another room; “view from above” breathing; begin the most meaningful task.