Stoic-Tagebuch: 10 Impulse und Übungen
10 Impulse für morgens und abends · ein 7-Tage-Plan · ausdrucken oder als PDF speichern
Stoic journal prompts taken from the Stoics themselves: Marcus Aurelius's Meditations, Epictetus's Enchiridion and Golden Sayings, and Seneca's On Benefits. Each idea comes with a morning question to prepare the day, an evening question to review it and one exercise to try, plus a 7-day plan and a printable version. Every book has its own full journal, linked below.
So nutzt du dieses Tagebuch
- MorgensLies einen Gedanken und beantworte den Impuls für den Morgen, bevor dein Tag beginnt. Zwei oder drei Zeilen reichen.
- AbendsBeantworte vor dem Schlafengehen den Impuls für den Abend: Was ist passiert, was hast du getan und was wirst du beim nächsten Mal tun?
- Probier es heute ausEine kleine Übung, mit der du den Gedanken im Laufe des Tages umsetzen kannst.
Ein 7-Tage-Plan
Separate your choices from everything else
Before each worry today, ask: is this up to me? If not, set it down for now.
Tag 2Separate facts from added judgments
When something stings today, say the plain fact to yourself before you react.
Tag 3Prepare for others without becoming angry
Before your first meeting or message, name one difficult person and decide your calm reply in advance.
Tag 4Give the present your full attention
Do one ordinary task, a meal, a walk or an email, with no phone and no second task.
Tag 5Every act strengthens a habit
Mark today on a calendar if you get through it without anger, and aim for a row of marks.
Tag 6Choose the handle you can bear
Take one grievance and write down the other handle: what else is true about this person?
Tag 7Make your response the work
Pick one problem you are facing and finish this sentence: 'This is a chance to practise ...'
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10 Gedanken, jeweils mit Impulsen
1. Separate your choices from everything else
Von The Enchiridion by Epictetus
Your opinions, intentions, desires and aversions are yours. Your body, possessions, reputation and position are not fully yours to command, and mixing the two makes your peace depend on things that can fail you.
- Morgens
- What do I want today that depends on other people or on luck?
- Abends
- Where did I spend effort today on something that was never mine to control?
- Probier es heute aus
- Before each worry today, ask: is this up to me? If not, set it down for now.
2. Separate facts from added judgments
Von Meditations by Marcus Aurelius
Someone speaks badly of you: that is the fact. Deciding that you have been harmed is a judgment you add. Marcus stays with the plain first impression and questions the verdict.
- Morgens
- What am I already telling myself about today that may not be true?
- Abends
- What upset me today? Write the bare fact in one line, then the story I added to it.
- Probier es heute aus
- When something stings today, say the plain fact to yourself before you react.
3. Prepare for others without becoming angry
Von Meditations by Marcus Aurelius
Marcus tells himself each morning that he will meet rude, ungrateful and envious people. Expecting it keeps him from being surprised, and remembering that they act from mistaken ideas keeps him from hating them.
- Morgens
- Who might test my patience today, and how do I want to answer them?
- Abends
- When someone annoyed me today, what did they think they were gaining?
- Probier es heute aus
- Before your first meeting or message, name one difficult person and decide your calm reply in advance.
4. Give the present your full attention
Von Meditations by Marcus Aurelius
Marcus reminds himself that time is limited and that only the present moment is truly lived. Each task deserves care, as if it were the last one he would do.
- Morgens
- What is the one task today that deserves my full attention?
- Abends
- What did I put off today, and what did that cost me?
- Probier es heute aus
- Do one ordinary task, a meal, a walk or an email, with no phone and no second task.
5. Every act strengthens a habit
Von The Golden Sayings of Epictetus
Each time you give in to anger, you feed the habit. Goodness needs practice, like carpentry or steering a ship.
- Morgens
- Which small act today will strengthen a good habit?
- Abends
- Which habit did I feed today, for better or worse?
- Probier es heute aus
- Mark today on a calendar if you get through it without anger, and aim for a row of marks.
6. Choose the handle you can bear
Von The Golden Sayings of Epictetus
Every situation has two handles. Grab a brother's wrong by the injustice and it is unbearable; grab it by 'he is my brother' and you can carry it.
- Morgens
- Which situation today have I been picking up by the wrong handle?
- Abends
- Did I pick up today's troubles by the handle I could carry?
- Probier es heute aus
- Take one grievance and write down the other handle: what else is true about this person?
7. Consider the price before feeling envy
Von The Enchiridion by Epictetus
If someone bought lettuces and you kept your coin, you each have something. Others may win praise or invitations by paying a price you refused, and you kept your freedom.
- Morgens
- Whose life or success am I tempted to envy today?
- Abends
- What price did that person pay that I chose not to pay?
- Probier es heute aus
- When you feel envy today, write down the price the other person paid and whether you would pay it.
8. Make your response the work
Von Meditations by Marcus Aurelius
Marcus treats setbacks like a doctor's orders: unwelcome, yet material to work with. What happens is outside his control; how he answers it is his job.
- Morgens
- What obstacle can I expect today, and what could it train in me?
- Abends
- What went wrong today, and what did I make of it?
- Probier es heute aus
- Pick one problem you are facing and finish this sentence: 'This is a chance to practise ...'
9. Hold what you love as borrowed
Life is a voyage: you may gather things and form attachments on shore, but be ready to return to the ship when called. What you love is lent, not owned.
- Morgens
- What would I miss most if it were gone tomorrow?
- Abends
- Did I enjoy what I have today, or only worry about losing it?
- Probier es heute aus
- Spend ten minutes today fully with a person or a thing you love, with no worry about tomorrow.
10. Give without keeping accounts
Seneca asks givers to look at their own part in ingratitude: careless choices, delays, grumbling and hints of repayment. A gift should not work like a loan.
- Morgens
- Whom can I help today without expecting anything back?
- Abends
- Did I keep score today on anything I gave?
- Probier es heute aus
- Do one kind thing today for someone who cannot repay you.
3 Monate kostenlos
200.000+ Klassiker. Jedes Format, zum Einstieg kostenlos.
E-Books, Hörbücher und 15-Minuten-Zusammenfassungen sowie jedes Buch gedruckt zu Druckkosten, auch in Großdruck.
Weitere Tagebücher und Ratgeber: Gratitude journal: 9 prompts and exercises · Meditations journal: 9 prompts and exercises · The Enchiridion journal: 9 prompts and exercises · The Teaching of Epictetus journal: 9 prompts and exercises · The Golden Sayings of Epictetus journal: 9 prompts and exercises · On Benefits journal: 9 prompts and exercises · Where to start with the Stoics · Alle Lektürehilfen
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