The Stoic Guide to Self-Reflection
Episode #346
In both Stoicism and Buddhism alike, there's a strong emphasis on being fully present. The idea of living in the moment is often associated with Buddhist teachings, but the Stoics share this perspective, though framed through their unique lens. For them, the moment you are in right now is the only thing that truly exists.
The past? It’s unchangeable; the ink is already dry. The future? Unwritten and unknowable, no matter how much energy we spend dreaming or worrying about it. The Stoics encourage us to live fully in the present.
Yet, here’s the twist: Stoicism also emphasizes the importance of self-reflection—an act that involves revisiting the past and contemplating how we might respond differently in the future. At first glance, this might seem contradictory. How can you live in the moment while also reflecting on what has already happened?
The answer lies in balance.
Reflection Without Dwelling
The Stoics never said to ignore the past. Instead, they advocate for examining it thoughtfully. Reflection is not about regret or self-reproach but about learning. It’s about extracting lessons from our experiences—both the successes and the failures—so we can move forward with greater wisdom.
One of the most accessible tools for this reflection is journaling.
Why Journaling Works
Journaling is a cornerstone of Stoic practice. Figures like Marcus Aurelius exemplified this in Meditations, where he chronicled his thoughts and reflections.
But what if you don’t know where to start? What if you sit down with a blank page and have no idea what to write?
The beauty of journaling lies in its simplicity. You don’t need answers or even clear questions. Just start writing—about your day, your emotions, or something that’s bothering you. Over time, the act of writing untangles your thoughts, much like working through a knotted ball of string.
Imagine a bundle of tangled earbuds. To unravel them, you don’t need to find the perfect starting point. You just begin. The same applies to your mind. As you write, the chaos starts to make sense.
Journaling Isn't the Only Way
While journaling is powerful, it’s not the only method of self-reflection. Not everyone finds it natural to write daily. Personally, there are stretches when I don’t journal at all—and that’s okay.
Another effective practice is contemplation: sitting quietly and reflecting on your day, your actions, and your thoughts. Unlike journaling, contemplation doesn’t require a pen or paper. You can do it anywhere—on your commute, while waiting in line, or during a quiet moment at home.
However, contemplation can be trickier because your thoughts might scatter. You may find yourself jumping from one idea to another without resolution. This is where journaling acts as a structured tool, like a bicycle with training wheels.
Creating Space for Reflection
Reflection—whether through journaling or contemplation—requires intentionality. In our hyper-connected world, filled with screens and endless distractions, carving out moments for thought is challenging but crucial.
Here are three practical steps to make space for reflection:
Remove Distractions
Turn off your phone, close your laptop, and step away from the noise. Give yourself permission to disconnect.Just Sit with Yourself
This is harder than it sounds. Often, we feel restless or even guilty for not "doing" something. But reflection isdoing something. It’s an active process of examining your life and understanding yourself better.Focus Your Thoughts
While reflection doesn’t need rigid rules, it helps to have a direction. Think about specific moments—what went well, what didn’t, and why. Use Stoic principles like the Dichotomy of Control to guide your thoughts.
Reflection as a Tool for Action
Ultimately, reflection isn’t an end in itself. The goal is to process your thoughts and experiences so you can return to the world with greater clarity and purpose. After you reflect, you act.
Stoicism is a philosophy of engagement. While it values introspection, it also encourages us to contribute to society, face challenges, and live virtuously. Reflection is the foundation that supports these outward actions.
The Examined Life
Socrates famously said, “The unexamined life is not worth living.” Reflection—whether through journaling, contemplation, or simply pausing to think—helps us live examined lives. It allows us to find meaning in our experiences, align with our values, and grow as individuals.
So, give yourself permission to take a break from the chaos. Sit quietly. Write. Think. Contemplate. And when you’re ready, step back into the world with renewed clarity and purpose.
You’re not losing time; you’re reclaiming it.
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Brandon Tumblin is most well-known for his podcast, The Strong Stoic Podcast, where he discusses philosophical ideas (solo and guest episodes).
Brandon is also a writer for THE STOIC, the official journal of The Stoic Gym.
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