Stoicism, the ancient philosophy of enduring life’s challenges with strength, virtue, and wisdom, has grown in popularity in recent years. But how do we actually apply it in our modern-day lives? This is where Practical Stoicism: Exercises for Doing the Right Thing Right Now by Gray Freeman comes in. Freeman’s book offers practical advice on how to bring Stoic principles from theory into action in our everyday experiences. It’s more than just a theoretical guide; it’s a hands-on manual that invites us to truly live Stoicism, not just admire it from afar. Let’s explore how we can incorporate this powerful philosophy into our daily routines.
The Stoic Approach to Daily Life
Stoicism, a school of philosophy that originated in ancient Greece, offers a simple yet profound approach to life. It teaches that we should focus on what we can control and let go of concerns about what we cannot. The core tenets of Stoicism—virtue, wisdom, self-control, and acceptance—are designed to guide individuals toward a life of tranquility, even in the face of adversity. But how can we practically apply these ideas to our daily lives, especially in today’s complex and fast-paced world?
Gray Freeman’s Practical Stoicism takes the timeless wisdom of ancient Stoic philosophers like Epictetus, Seneca, and Marcus Aurelius and makes it accessible to modern readers. The focus of Freeman’s work is on translating abstract philosophical concepts into actionable steps that can be incorporated into our daily routines. This practical application is vital for those who want to benefit from Stoicism not just as a theory but as a way of life.
Freeman’s approach to Stoicism is straightforward: every day presents opportunities to practice Stoic virtues. For example, the Stoics emphasize the importance of mindfulness in every moment. This mindfulness isn’t just about meditating on our feelings or thoughts; it’s about being aware of our actions and reactions. The way we respond to a colleague’s criticism, the way we handle traffic, or how we approach a challenging task—these are all opportunities to live in line with Stoic principles.
In practical terms, this means taking a step back in difficult moments to ask ourselves, “What can I control here? What is my responsibility in this situation?” Stoicism teaches us that we can’t control other people’s actions, the economy, or the weather, but we can control our responses. By shifting our mindset from frustration to acceptance, we free ourselves from unnecessary emotional turmoil. The exercises in Freeman’s book encourage us to stop reacting impulsively and instead reflect on our actions before making a decision.
This Stoic mindset encourages us to view challenges not as obstacles but as opportunities for growth. Whether it’s a work challenge, a personal conflict, or an unexpected change in plans, Stoicism teaches that we can find value in every experience. By embracing these challenges, we develop resilience and become better equipped to handle future adversity. The key takeaway from the Stoic approach to daily life is that our peace of mind is not determined by external events but by how we choose to respond to them.
Embracing the Morning Routine
One of the most powerful ways to live according to Stoic principles is by reimagining how we start our day. Stoic philosophers like Marcus Aurelius and Epictetus emphasized the importance of starting each day with purpose and intention. In Freeman’s Practical Stoicism, this idea is brought into the modern context, with a focus on creating morning habits that set the tone for a productive, intentional day.
Freeman suggests that one of the most valuable Stoic exercises is to get up early. While waking up early might seem like a simple habit, it carries profound implications for how we approach our day. Stoicism values the use of time, and waking up early allows us to begin the day with clarity and focus, free from the distractions of the world. It also helps to build discipline—one of the key virtues that Stoics strive to cultivate.
But it’s not just about waking up early; it’s about how we use that time. Freeman advocates for setting aside time in the morning for quiet reflection. The Stoics spent time meditating on their duties and responsibilities before embarking on their daily activities. In practical terms, this could mean reflecting on what we are grateful for, considering the challenges of the day, and preparing mentally for what lies ahead.
A Stoic morning might involve a few minutes of quiet breathing or journaling, where we write down our thoughts and intentions for the day. Freeman also suggests taking time to mentally rehearse how we will handle challenges. For example, if we know we will face a difficult conversation at work, we might take a few moments in the morning to consider how we will stay calm, how we will listen, and how we will respond thoughtfully. By preparing ourselves mentally, we can handle difficult situations with greater poise and composure.
Additionally, Freeman encourages readers to consider the value of waking up early as a form of self-respect. By starting the day with purpose, we show ourselves that we are committed to living intentionally. The act of rising early signals that we are ready to take on the day with discipline and focus. This simple yet powerful habit lays the foundation for the rest of the day, ensuring that we don’t simply react to events as they happen, but instead approach them with intention and mindfulness.
Bringing Stoicism to the World of Today
One of the challenges of adopting Stoicism in the modern world is how to apply its ancient teachings to the issues we face today. The Stoics didn’t have to contend with social media, the pressures of modern consumerism, or the rapid pace of technological change. Yet, the core principles of Stoicism—self-control, virtue, and mindfulness—are timeless and adaptable to the challenges of our time.
Freeman’s Practical Stoicism successfully bridges the gap between ancient philosophy and modern life by reinterpreting Stoic principles for contemporary challenges. One of the most notable examples in Freeman’s book is his treatment of modern distractions. In today’s world, we are constantly bombarded by information—news, social media, advertisements—all demanding our attention. It’s easy to become overwhelmed and distracted by the constant flow of stimuli. Stoicism offers a remedy to this modern plague of distraction: mindfulness and intentionality.
Freeman adapts the Stoic practice of negative visualization—imagining worst-case scenarios—to our modern context. Instead of worrying about what might go wrong, Stoicism encourages us to prepare for the inevitable distractions and setbacks of modern life. By mentally rehearsing how we will handle these distractions, we build resilience and avoid becoming consumed by the noise around us.
Freeman also addresses the pervasive nature of modern addictions, like caffeine consumption and social media habits. The Stoics were concerned with maintaining self-control and avoiding indulgence in fleeting pleasures that detract from long-term goals. In the modern world, caffeine, social media, and binge-watching TV shows are examples of such distractions. Stoicism teaches us to reflect on these habits and consider whether they align with our values. For instance, if we find ourselves addicted to checking our phones, Stoic mindfulness asks us to pause and reflect: “Is this serving me? Is this helping me grow?” By becoming more conscious of these habits, we can choose to break free from their grip.
Freeman’s exercises guide readers to use Stoic principles to navigate the modern world’s distractions. He encourages us to develop greater self-awareness and self-control, which are key components of Stoic practice. Whether it’s resisting the temptation to check our phones during meals or choosing to limit our caffeine intake, Stoicism offers a framework for making deliberate choices that support our well-being.
In a world where consumerism and instant gratification are pervasive, Stoicism serves as a powerful antidote. It reminds us that true fulfillment comes not from external things but from cultivating inner peace, self-discipline, and mindfulness. By applying these ancient teachings to our modern lives, we can reclaim our attention, focus on what truly matters, and live more meaningful lives.
Stoic Exercises for Everyday Struggles
Stoicism isn’t just about abstract philosophy or lofty ideals—it’s a practical framework for overcoming life’s everyday challenges. One of the key strengths of Stoicism is that it provides specific exercises to help individuals navigate daily struggles with wisdom, calm, and purpose. Gray Freeman’s Practical Stoicism takes these exercises and applies them to real-world situations, allowing readers to incorporate Stoic philosophy into their daily routines.
One particularly useful Stoic exercise is mental play-acting for difficult situations. This technique is designed to help us mentally prepare for challenges before they occur. It’s common to be caught off guard when we encounter difficult people or situations. Instead of reacting impulsively—letting anger, frustration, or anxiety control us—Stoicism encourages us to prepare in advance.
Mental play-acting involves rehearsing how we will respond to a challenging person or situation. For example, if we anticipate a stressful conversation with a colleague, we can mentally walk through the encounter beforehand. We imagine ourselves staying calm, listening without interruption, and responding thoughtfully. By practicing this in our minds, we create a sense of control and readiness. When the situation arises, we are less likely to react impulsively and more likely to respond with composure.
The beauty of mental play-acting is that it allows us to gain confidence in our ability to handle difficult interactions. It also helps us build emotional resilience, as we learn to navigate life’s challenges without being overwhelmed by them. The more we practice this exercise, the more we develop the ability to respond thoughtfully and calmly, regardless of the circumstances.
Another powerful Stoic exercise that Freeman introduces is turning it around. This exercise is particularly helpful when dealing with conflicts, especially with people we might describe as “toxic.” The Stoics emphasized the importance of self-reflection, and this exercise encourages us to turn the lens inward and consider how we might have contributed to the conflict.
When we experience a disagreement, it’s easy to focus solely on the other person’s faults and how they’ve wronged us. However, turning it around asks us to consider our own actions and behavior. Did we act impulsively? Did we contribute to the situation in some way? Could we have communicated more effectively? By reflecting on these questions, we gain insight into our own role in the conflict, which helps us become more self-aware and responsible for our actions.
This exercise fosters humility, as it encourages us to recognize our own flaws and mistakes. It also helps us avoid playing the victim and instead empowers us to take ownership of our actions. By shifting our focus from blaming others to reflecting on our own behavior, we create the opportunity for growth and reconciliation.
The Stoic principle of turning it around also aligns with the concept of forgiveness. By recognizing that we too have faults, we develop a sense of empathy for others and begin to see conflicts as opportunities for mutual understanding. Instead of seeing disagreements as threats to our well-being, we can view them as opportunities to learn, grow, and improve.
Reflection and Journaling: A Stoic’s Daily Practice
Reflection and journaling are at the heart of Stoic practice. Marcus Aurelius, one of the most famous Stoic philosophers, is known for his personal journals, where he recorded his thoughts, struggles, and reflections on Stoic teachings. This practice of self-examination was a vital part of his daily life, and it allowed him to align his actions with his Stoic values. In Practical Stoicism, Freeman emphasizes the importance of adopting this reflective practice to help us stay grounded and intentional in our lives.
The Stoic approach to journaling is simple yet profound. Each day, we reflect on our actions, thoughts, and emotions, asking ourselves key questions like: “Did I act in accordance with my values today?” “Was I calm and composed in difficult situations?” “Did I let my emotions control me?” The goal of journaling isn’t to judge ourselves harshly but to gain clarity about where we succeeded and where we can improve.
Freeman suggests that we review our daily experiences and reflect on how we handled various situations. Did we act with kindness when dealing with a difficult person? Did we maintain our self-control when tempted by distractions? By reviewing these moments, we gain insight into our behavior and can identify areas for growth. This process of self-reflection helps us become more mindful of our actions and more intentional in our decision-making.
In addition to reflecting on our behavior, Stoic journaling also involves setting intentions for the future. After reviewing the events of the day, we can set specific goals for the next day. For example, if we struggled with patience, we might set an intention to practice mindfulness the next day, especially when dealing with stressful situations. By setting these intentions, we create a roadmap for personal growth and ensure that we are always striving to live in alignment with Stoic principles.
One of the most valuable aspects of Stoic journaling is the opportunity for personal growth and self-improvement. Freeman’s exercises help us build a habit of self-reflection, which in turn allows us to cultivate greater emotional intelligence, wisdom, and resilience. Through this process, we learn to become more aware of our thoughts and actions, which ultimately helps us live more virtuous and purposeful lives.
The Role of Death in Stoic Philosophy
One of the most powerful and thought-provoking aspects of Stoic philosophy is its emphasis on death. This may seem unsettling at first, but the Stoics believed that contemplating our mortality is essential for living a meaningful and intentional life. In fact, the practice of memento mori, or the reminder that we will die, was central to Stoic thought. Freeman’s Practical Stoicism brings this concept into the modern world by showing how contemplating death can motivate us to live more fully and meaningfully.
The Stoics believed that by acknowledging the inevitability of death, we are forced to confront the fleeting nature of time. This realization encourages us to make the most of every moment and to focus on what truly matters. By reflecting on our mortality, we come to understand that time is our most valuable resource, and how we choose to spend it shapes the quality of our lives.
Freeman explains that contemplating death isn’t meant to be morbid; rather, it is a reminder to live with purpose and intention. The knowledge that our time is limited encourages us to prioritize what is truly important—our relationships, our personal growth, and our contributions to the world—over trivial distractions. By regularly reflecting on our mortality, we become more conscious of how we use our time and more motivated to live in a way that aligns with our values.
The practice of memento mori also encourages us to live without regret. By acknowledging that life is short, we become more willing to take risks, pursue our passions, and embrace new opportunities. The Stoics believed that we should not fear death but rather see it as an integral part of life’s natural cycle. By embracing our mortality, we free ourselves from the fear of loss and begin to live more authentically.
In Practical Stoicism, Freeman encourages readers to use the awareness of death to reframe their daily choices. For example, instead of spending hours mindlessly scrolling through social media, we might ask ourselves: “Is this how I want to spend my limited time?” By consciously considering how we use our time, we make more deliberate choices that contribute to our long-term well-being and fulfillment. This practice aligns us with the Stoic value of living a life of purpose, avoiding distractions, and making the most of every day.
Ultimately, the Stoic reflection on death isn’t about focusing on the end of life but about making the most of the time we have. By remembering that death is inevitable, we are reminded to live fully, embrace the present moment, and focus on what truly matters. Through this practice, we cultivate a sense of urgency and meaning in our daily lives, helping us stay grounded in what is essential and live with greater intention and gratitude.
Conclusion: Applying Stoicism in the Modern World
Gray Freeman’s Practical Stoicism serves as a valuable guide for anyone looking to incorporate Stoic philosophy into their daily routine. It provides actionable exercises that encourage mindfulness, self-discipline, and reflection. While Stoicism may seem distant from modern concerns, Freeman’s approach brings it into the present day, making it accessible and relevant for anyone interested in leading a more intentional, thoughtful life.
By following Freeman’s exercises, we can apply ancient wisdom to the challenges of modern living. Whether it’s facing conflict, managing distractions, or contemplating our mortality, Stoicism offers us a framework for making better decisions and living with greater peace. Stoicism is not just about thinking; it’s about doing. And with Practical Stoicism, we are given the tools to do just that.