My Daily Check-In: Learning, Happiness, Focus, and Planning


Welcome to my daily check-in post! Each day, I take a moment to pause and reflect on four key aspects of my professional and personal life. This routine helps me stay aligned with my goals, ensures my well-being, and boosts my productivity. Today, I’m sharing my daily check-in routine with you. Let’s dive in!


1. Am I Learning?

Every day is an opportunity to learn something new. Whether it’s a skill, a piece of knowledge, or an insight about myself or my work, learning is a continuous journey.

  • What did i learn yesterday?
  • What do i want to learn today?

Also see:

2. Am I Happy?

Happiness at work and in life is crucial. It’s not just about the big achievements, but also about finding joy in the small moments. Today, I ask myself:

  • What made me smile?
  • What am I grateful for?

Also see:

Happiness Advantage

The Importance of Smiling: A Simple Gesture with Profound Impact

Embracing Stoicism: Navigating the Waves of Negativity

Navigating the Hedonic Treadmill: Finding Lasting Happiness in a World of Constant Change

3. Am I Focused?

Staying focused can be challenging with numerous distractions around. That’s why I check in with myself: How well did I maintain my focus yesterday? Was I able to concentrate on my tasks, or did I find myself getting sidetracked? Here’s how my focus levels were today: [Your experience with focus]

Five Key Strategies for Kick-Starting Your Workday with Focus

The 3 w’s of a 5 minute break

4. What’s the Plan for My Day?

Planning is vital. It helps me organize my thoughts and tasks, setting the tone for a productive day.

Also see:

Embracing the ‘Just Do It’ Mentality for Daily Motivation

How To Win the Day

The One thing

“The One Thing” by Gary Keller and Jay Papasan is filled with valuable insights that can significantly impact how we approach our goals and tasks.

one quote that summarizes a lot of this page “Concentrate all your thoughts upon the work at hand. The sun’s rays do not burn until brought to a focus.” Alexander Graham Bell

Here are five key takeaways from the book:


  1. The Focusing Question: One of the central concepts of the book is the Focusing Question: “What’s the one thing I can do such that by doing it everything else will be easier or unnecessary?” This question is designed to help you constantly realign your focus to the most impactful task or goal.
  2. The Domino Effect: The authors use the analogy of a line of dominoes to explain how focusing on the most important task creates a chain reaction of productivity and success. Just as a single domino can initiate the toppling of many others, focusing on your “one thing” can set off a cascade of positive outcomes.
  3. The 80/20 Principle: The book emphasizes the Pareto Principle, which suggests that 80% of results come from 20% of efforts. By identifying and focusing on the tasks that yield the most significant results, you can achieve more with less effort.
  4. Time Blocking: Keller and Papasan advocate for time blocking as a method to ensure dedicated focus on your “one thing.” This involves setting aside a specific time in your schedule when you concentrate solely on your most important task, free from distractions.
  5. Discipline and Habit Formation: The book stresses the importance of discipline in the early stages of focusing on your one thing. Over time, this discipline transforms into a habit, making it easier to maintain focus and achieve consistent results.

The Myth of Multitasking and the Cost of Task-Switching

One of the central tenets of “The One Thing” is the critique of multitasking, a practice often glorified in our fast-paced, productivity-obsessed culture. Contrary to popular belief, multitasking does not equate to efficiency. In fact, it often leads to the opposite – decreased productivity and quality of work. This inefficiency primarily stems from the hidden cost of task-switching.

When we multitask, we aren’t truly performing multiple tasks simultaneously. Instead, we are rapidly switching our focus from one task to another. Each of these switches comes with a cognitive cost, often referred to as the “switching cost.” Our brains need time to change gears when moving from one activity to another. This adjustment period, though it may seem insignificant in the moment, accumulates over time, leading to a substantial loss in productivity.

Moreover, task-switching can degrade the quality of our work. When we continuously shift our attention, we’re never fully engaged with any single task. This lack of deep focus can result in errors, lower-quality outcomes, and a superficial understanding or execution of tasks. It’s akin to skimming the surface of the water without ever diving in to explore the depth.

The cognitive load of juggling multiple tasks also leads to increased mental fatigue. When our brains are constantly redirected, it can lead to a sense of exhaustion, stress, and even burnout. This is counterproductive not only in terms of immediate output but also in terms of long-term well-being and job satisfaction.

In essence, multitasking is a deceptive practice. It promises increased productivity but often results in more time spent, lower quality of work, and increased stress. The philosophy of “The One Thing” challenges this norm, encouraging us to embrace the power of focused, sequential task completion. By dedicating our full attention to one task at a time, we can work more efficiently, produce higher-quality results, and reduce the mental strain associated with constant task-switching. This approach underscores the idea that less can indeed be more – less scattering of attention leads to more profound, impactful, and satisfying work.

The Dangers of Multitasking: Driving While Using a Phone

The risks associated with multitasking are not just limited to decreased productivity or quality of work; in some instances, it can be downright dangerous. A quintessential example of this is the act of using a phone while driving. When drivers attempt to multitask in this manner, they are significantly increasing their risk of accidents.

Driving requires a high level of cognitive attention, encompassing everything from spatial awareness and speed control to reaction to sudden changes in the traffic environment. Introducing a phone into this scenario divides the driver’s attention. Texting, browsing, or even talking on the phone while driving leads to a dramatic reduction in the brain’s ability to fully process the task of driving. This divided attention can result in slower reaction times, missed signals, and a decreased awareness of other vehicles and pedestrians.

Statistics and studies consistently show that driving while using a phone is a leading cause of road accidents, often with tragic consequences. This is a clear, real-world example of how attempting to split focus between two complex tasks can lead to severe, sometimes irreversible, outcomes. It underscores the importance of focusing on one task at a time, not just for efficiency and productivity but for safety and well-being. In contexts like driving, multitasking isn’t just unproductive; it’s irresponsible and hazardous. This example amplifies the message of “The One Thing”: the necessity of singular focus in situations where the stakes are high, and the cost of distraction is immense.

The Imperative of Focus in Surgery: The Surgeon’s Need to Avoid Multitasking

Another poignant example of the critical need for singular focus can be found in the operating room with surgeons performing complex procedures. In surgery, the stakes are incredibly high, with patient safety and outcomes directly hinging on the surgeon’s ability to concentrate and perform with precision. Multitasking in such a setting is not just impractical; it’s potentially life-threatening.

Surgical procedures require an intense level of detail, coordination, and situational awareness. Surgeons must be attuned to the nuances of the human body, the specifics of the procedure at hand, and the dynamics of the surgical team. Introducing additional tasks or distractions into this environment can compromise the surgeon’s attention, leading to errors, oversights, and in the worst cases, critical complications. For instance, a surgeon attempting to consult notes or communicate about unrelated matters while performing surgery could miss vital cues or make imprecise movements.

This scenario emphasizes the importance of undivided attention and the dangers of task-splitting in high-stakes professions. It is a testament to the core principle of “The One Thing” – that excellence in any complex, high-precision task demands an unwavering focus. In the case of surgeons, the ability to concentrate on one thing at a time isn’t just a matter of efficiency or productivity; it’s a matter of professional responsibility and ethical practice, where the cost of distraction could be a human life. Such examples powerfully illustrate the broader implications of the principles discussed in the book, extending beyond the realms of personal productivity into areas where focus can have profound and far-reaching consequences.

Test your own multitasking

To test your multitasking ability, try the below simple test

You should time yourself during each iteration to see how long it takes.

For me it took almost twice as long while trying to multask.

Iteration 1 (not mulitasking)

  1. Write the sentence “Hello world a wonderful day”.
  2. On the next line, write the numbers “12345 67 8 9101112131415”.

Iteration 2 (mulitasking)

  1. Write the letter ‘H’ on line 1.
  2. Write the number ‘1’ on line 2.
  3. Write the next letter ‘e’ on line 1.
  4. Write the next number ‘2’ on line 2.
  5. Continue this pattern until you have written the entire sentence “Hello world a wonderful day” and the numbers “12345 67 8 9101112131415”.

Time yourself during each iteration to see how long it takes to complete the tasks.

This will give you insight into how multitasking impacts your speed and accuracy.

The Parable of the Stonecutter

Once there was a stonecutter. He was tasked with breaking a huge boulder. He struck the rock with his hammer and chisel once, twice, a hundred times, and the boulder remained unyielding. Yet, he persisted, focusing on one specific spot. On the 101st blow, the boulder finally split in two. It wasn’t the final blow that did it, but all 101 hits combined, each one building upon the last. His success was the result of his unwavering focus and persistent effort on one spot, one task.

Video Summary


“The One Thing” by Gary Keller and Jay Papasan teaches us about the power of focusing on our most impactful tasks. It isn’t about doing more things; it’s about doing the right things and doing them well. The parable of the stonecutter mirrors this philosophy. The stonecutter’s success was not a result of a singular, powerful strike but rather the cumulative effect of consistent, focused effort.

In our own lives, whether in personal or professional arenas, the key to extraordinary results lies in identifying and committing to our “one thing.” By asking ourselves the focusing question, embracing the domino effect, applying the 80/20 principle, dedicating time specifically for our crucial tasks, and building disciplined habits, we can achieve more than we thought possible.

The lessons from “The One Thing” are simple yet profound. They challenge the multitasking, ‘busy equals productive’ mindset that often dominates our work culture. Instead, the book guides us towards a more thoughtful, purposeful approach to our goals and actions. By focusing our efforts like the stonecutter, we can create our own series of impactful, successful strikes in life and work.

Five Key Strategies for Kick-Starting Your Workday with Focus

Struggling to find focus at the start of your workday can feel like trying to navigate through fog. However, with the right strategies, you can clear the haze and set a productive tone for your day. Here are five essential tips to help you kick-start your working day when focus seems elusive.

1. Start with a Single Pomodoro Session

The Pomodoro Technique is a time management method that involves working for 25 minutes, followed by a 5-minute break. Begin your day with just one Pomodoro session focused on a specific task. This approach helps build momentum and sets a productive rhythm for the rest of your day.

2. Step Outside for Fresh Air

Never underestimate the power of fresh air to refresh your mind. Take a few minutes to step outside, breathe deeply, and stretch. This brief break from your work environment can reset your mental state and improve concentration.

3. Set One Core Focus for the Day

Instead of overwhelming yourself with a lengthy to-do list, choose one core focus for the day. This could be a significant task or a small project that you commit to completing. Having a single focus can streamline your efforts and enhance your productivity.

4. Practice Mindful Breathing or Meditation

Begin your day with a short session of mindful breathing or meditation. Even just five minutes can help calm your mind, reduce stress, and improve your ability to concentrate. This practice can be particularly beneficial on days when you feel scattered or anxious.

5. Turn Off Your Phone

In today’s hyper-connected world, our phones can be a constant source of distraction. To truly focus on your personal growth and happiness, consider setting aside specific times during the day when you turn off your phone. This simple act can help reduce stress, increase focus, and allow for more meaningful engagement with the present moment. Whether it’s during your morning routine, while learning something new, or during your personal reflection time, disconnecting from the digital world can significantly enhance your overall sense of well-being.

6. Self-Reflection: Assessing Your Needs

Self-awareness is key to personal development. Regularly take a moment for self-reflection to assess what has changed in your life and what your current needs are. Ask yourself: Do I need to exercise to energize my body or to relieve stress? Am I hungry or thirsty? Do I need a moment of quiet or perhaps a stimulating conversation? Understanding and addressing these fundamental needs can dramatically improve your focus, planning, and overall happiness. This reflective practice encourages you to tune into your body and mind, fostering a deeper connection with yourself.

QuickFire Approach to moving fowards

  1. Reflect on the Cause of Struggle: When you find yourself struggling to focus or feeling unproductive, step away from your computer for 5 minutes. Ask yourself: Is my struggle due to lack of focus, tiredness, or something else? Identifying the root cause can help in addressing it more effectively.
  2. Take Remedial Action: Based on your reflection, take appropriate action. If it’s tiredness, consider a brief nap or some physical activity. If it’s a lack of focus, try a mindfulness exercise or a change of scenery.
  3. Eliminate Distractions: Before starting a Pomodoro session, make sure your workspace is free from distractions. This might involve turning off phone notifications, closing unnecessary browser tabs, or informing others that you need some undisturbed time.
  4. Use the Pomodoro Technique for a Simple Task: Set a Pomodoro timer for 25 minutes and choose a simple, manageable task to complete. This could be responding to an important email, organizing your workspace, or planning your day. The accomplishment of this task can provide a sense of achievement and build momentum for tackling more complex tasks.
  5. Evaluate and Adjust: After completing the Pomodoro session, take a moment to evaluate your productivity. Did removing distractions and focusing on a single task help? Use this insight to adjust your approach for the next session or the next day.

These steps are designed to help identify and address productivity challenges, create an environment conducive to focus, and establish a rhythm for a successful workday.


Starting your workday with focus can be a challenge, especially on days when motivation is low. By implementing these five strategies, you can create an environment and mindset conducive to productivity and success. Remember, the key is to work smarter, not harder, and these tips are designed to help you do just that.

Also see

Revitalize Your Workday: – Mentally Unstick Yourself During the Day: The Power of a 5-Minute Happiness Burst

Embracing the Unknown: A Journey of Self-Improvement and Perspective

In the realm of personal development and problem-solving, we often encounter a spectrum of challenges. Broadly, these can be categorized into three types: the things we know, the things we don’t know, and the elusive category of things we don’t even realize we’re ignorant of. Each category represents a unique approach to learning and self-improvement.

The Known and the Unknown

Firstly, there are problems we are aware of. These are the challenges we can identify and understand. Addressing them is often a matter of applying known solutions or skills. However, more intriguing are the problems we don’t know. These unknowns can be a source of fear or anxiety, but they also represent opportunities for growth and learning.

The Unknown Unknowns

The third category, the things we don’t know we don’t know, is perhaps the most fascinating. These blind spots in our knowledge and understanding can lead to unexpected challenges but also to significant breakthroughs in personal growth and learning.

Reframing Challenges: “How Can I Do It?”

When confronted with a challenge, especially in the latter two categories, it’s easy to fall into a mindset of “I can’t do it.” However, a more constructive approach is to reframe this thought into “How can I do it?” This shift in perspective opens the door to creative problem-solving and proactive learning.

The Roof Leak Analogy

Consider the analogy of fixing a leak in a roof. One might choose to simply plaster over the problem, but this is often a short-term solution that can lead to more significant issues in the long run. Instead, addressing the issue at its source, though it may require more effort and understanding, leads to a more sustainable solution. This approach can be applied to personal challenges as well, where understanding the root cause of a problem is more effective than superficially addressing its symptoms.

Evolving Your Learning: Compound and Grow

Learning and personal development can be compared to finding a nugget of gold or planting a seed. Each small discovery or lesson learned can compound over time, leading to significant personal growth and development. This process of continuous learning and evolution is critical in navigating both the known and unknown aspects of our lives.

Perspective: Seeing Failure as Feedback

Finally, it is essential to view failure not as a setback, but as valuable feedback. Failure is an integral part of the learning process, providing insights and lessons that can guide future actions and decisions. By embracing failure as a part of the journey, we open ourselves to continuous improvement and resilience in the face of challenges.


In conclusion, by understanding and categorizing the problems we face, reframing our approach to challenges, and seeing failure as an opportunity for feedback, we can evolve our learning and grow in all aspects of life. It’s a journey of embracing the unknown, and it begins with a shift in perspective.

Smart Strategies for Cutting 125 Calories from Your Daily Diet


Embarking on a journey to improve health and well-being often begins with small, yet impactful dietary changes. One such change is reducing daily calorie intake, and even a modest decrease of 125 calories can lead to significant results over time. For those who enjoy a routine of toast or cereal for breakfast, sandwiches for lunch, a daily hot chocolate, and a main meal in the evening, here are five practical tips to cut out about 125 calories without compromising on taste or satiety.

Doing the maths

Daily Calorie Deficit: 125 calories

Yearly Calorie Deficit: 125 calories/day × 365 days/year

Equivalent Weight Loss: Yearly calorie deficit / 3,500 calories per pound

By reducing your daily calorie intake by 125 calories, you could potentially lose about 13 pounds (5.9KG) over the course of a year.

Keep in mind, this is a theoretical calculation and actual weight loss can vary based on factors like metabolism, lifestyle, and individual physiological differences

1. Rethink Your Breakfast

Breakfast is often labeled as the most important meal of the day, and rightly so. If your go-to breakfast is toast with chocolate spread or a bowl of cereal, consider these tweaks:

  • Half the Spread: Use half the usual amount of chocolate spread on your toast.
  • Cereal Swap: Opt for a smaller portion or a lower-calorie cereal. Whole grain cereals with less sugar can be a great choice.

2. Lighten Up Your Lunch

Lunchtime sandwiches are a staple for many. Here’s how to make them healthier:

  • Open-Faced Sandwiches: Use one slice of bread instead of two.
  • Healthier Fillings: Swap out high-calorie ingredients like cheese or mayonnaise for mustard, hummus, or a heap of fresh veggies.

3. Modify Your Hot Chocolate

A daily hot chocolate is a comforting ritual, but it’s also an easy place to cut calories:

  • Milk Alternatives: Prepare it with water or a low-calorie milk alternative.
  • Choose Wisely: Opt for a lower-calorie hot chocolate mix, or simply use less of it.

4. Snack Smartly

Snacks can make or break your diet goals. Here are some guilt-free options:

  • Fruits and Veggies: An apple, a cup of berries, or some carrot sticks are both nutritious and low in calories.
  • Popcorn Over Chips: Air-popped popcorn is a great low-calorie alternative to chips.

5. Dinner Portion Control

Making small changes to your dinner can have a big impact:

  • Reduce High-Calorie Components: Slightly decrease the portion of items like meats, pasta, or rice.
  • Veggie Up: Increase the portion of vegetables to fill you up without the extra calories.

Deeper reading


Reducing your daily calorie intake by 125 calories might seem challenging, but it’s quite achievable with these simple tweaks. Remember, the key to a successful dietary change is sustainability. It’s not about depriving yourself but about making smarter choices that align with your lifestyle and preferences. As always, ensure that your diet remains balanced and provides you with all the necessary nutrients. Here’s to a healthier, happier you!

Adopting these small changes can be a great start to a healthier lifestyle

Harnessing Luck: Blending Preparation with Opportunity


Luck is what happens when preparation meets opportunity,” the Roman philosopher Seneca once articulated, offering a timeless perspective on the essence of luck. Far from being merely a capricious twist of fate, luck has captivated human interest throughout the ages. But is luck solely a matter of chance, or does it involve a deeper element? This exploration seeks to unravel the nature of luck, presenting ways to ‘manufacture’ our own luck, the phenomenon of ‘unluckiness’, and the pivotal role of preparation, all through the wisdom of renowned figures.

Decoding Luck

Luck: A Symphony of Preparation and Opportunity

Echoing Seneca, luck emerges at the crossroads of preparation and the advent of opportunity. This perspective underlines the significance of personal endeavor in crafting one’s own luck. It posits that although the timing of opportunities may be beyond our control, being adequately prepared allows us to grasp them with both hands when they appear.

The Dynamics of Chance and Diligence

“I am a great believer in luck, and I find the harder I work, the more I have of it,” observed Thomas Jefferson, reinforcing the notion that luck’s reach extends beyond the realms of chance into the domain of personal effort. This insight suggests that our endeavors significantly contribute to the occurrence of favorable outcomes.

Fostering Luck

Expanding Boundaries

“The more I practice, the luckier I get,” professed golfer Gary Player, highlighting the value of honing skills and accumulating experiences to augment the odds of stumbling upon advantageous opportunities.

Nurturing Connections

Cultivating networks and positive relationships can open doors to unexpected opportunities. The adage, “Luck is where opportunity meets preparation,” emphasizes the power of being ready and connected.

Adopting a Positive Outlook

A positive mindset not only aids in recognizing opportunities but may also draw them towards us. Optimism acts as a beacon for what is commonly seen as ‘good luck’.

Welcoming Risks

The maxim, “Fortune favors the bold,” suggests that embracing calculated risks can usher in unforeseen and beneficial opportunities.

Demystifying Unluckiness

The Influence of Perception

Often, what is deemed unluckiness is a matter of perspective. A sequence of adverse events might be seen as misfortune or merely challenges awaiting resolution.

The Cycle of Negative Beliefs

Harboring beliefs in bad luck can cultivate a pessimistic outlook, potentially leading to overlooked opportunities and perpetuating a cycle of misfortune.

Luck as a Partnership of Preparation and Opportunity

Integrating the concept that “Luck is the marriage of preparation with opportunity” deepens our understanding of luck as a dynamic interplay between being ready for and receptive to the opportunities that life presents. This partnership underscores the proactive aspects of luck, suggesting that the alignment of preparedness with chance not only enhances the probability of favorable outcomes but is the essence of creating our own luck.


As delineated by these timeless quotes, luck is a complex interplay of chance, preparation, and proactive engagement. While we may not command every facet of luck, our commitment to diligence, optimism, and seizing opportunities can significantly sway it in our favor. Recognizing that luck is less a fleeting whim of fate and more a result of our actions empowers us to influence our own fortune.

Interesting Videos

Also see

Embracing Stoicism: Navigating the Waves of Negativity

In the bustling sea of life, where waves of negativity often threaten to overwhelm our vessel, the ancient philosophy of Stoicism stands as a lighthouse, guiding us to safer shores. This blog post delves into how Stoicism can help us navigate the turbulent waters of negative feelings and words from those around us.

The Stoic Voyage: Understanding What We Can Control

The core of Stoicism lies in the dichotomy of control, a principle beautifully encapsulated by the Stoic philosopher Epictetus: “We cannot choose our external circumstances, but we can always choose how we respond to them.” When faced with negativity, whether it’s harsh words from a colleague or the pervasive pessimism of a friend, it’s crucial to remember that these are external to us, beyond our control. What we can control, however, is our reaction to these external factors.

Sailing Through Negativity: The Objective View

Stoicism teaches us to look at situations objectively, stripping away the emotional layers we often add. Imagine someone’s negative words as rain falling on the ocean. Just as the ocean does not react tumultuously to the rain, we can learn to receive negative words without letting them disturb our inner peace.

A Parable of the Two Ships

Consider the parable of two ships sailing in the same stormy sea. The first ship’s captain is inexperienced and reacts to every wave and gust of wind with fear and frustration, letting the storm dictate his course. The second ship is helmed by a stoic captain, who understands that he cannot control the storm, but can adjust his sails and remain steady. While the first ship is tossed about chaotically, the second moves through the storm with purpose and direction.

This parable mirrors our journey through life’s sea of negativity. We can either react to every negative word like the first captain, letting them dictate our emotions and actions, or we can be like the second captain, acknowledging the storm but remaining focused and steady.

Building the Inner Fortress

A key concept in Stoicism is the idea of an inner fortress – a place of resilience and strength within ourselves. Developing this inner fortress means cultivating a strong sense of self that is not easily affected by external opinions or events. This doesn’t imply emotional detachment, but rather a balanced understanding of emotions, recognizing their presence but not being ruled by them.

Empathy in the Eye of the Storm

Stoicism is not about cold indifference; it advocates for wisdom and virtue. When encountering negativity, understanding the root of these expressions – often someone else’s struggles or pain – can foster empathy. This empathy does not weaken our inner fortress but strengthens it, allowing us to respond with compassion rather than defensiveness.

Practicing Virtue as Our Compass

In responding to negativity, Stoicism encourages the practice of virtues like patience, kindness, and understanding. This aligns with the idea that we should focus on being the best versions of ourselves, regardless of external circumstances.

Reflection: The Anchor of the Mind

Regular reflection and mindfulness help us recognize and adjust our automatic reactions to negative stimuli. Just as a captain reflects on his journey to improve his sailing, we can reflect on our responses to negativity, learning from each encounter to strengthen our Stoic resolve.

Conclusion: Navigating Towards Calm Waters

In embracing Stoicism, we learn not to avoid the stormy seas of life but to sail through them with composure and wisdom. By understanding what is within our control, approaching situations objectively, building inner resilience, practicing empathy and virtue, and engaging in regular self-reflection, we can navigate through negativity with grace and strength.

As we continue our voyage through life, let us remember the lesson of the two ships: it is not the storm that defines our journey, but how we sail through it.

Practical Ways to Practice Stoicism in Daily Life

While the principles of Stoicism are profound, the true value lies in their application. Here are some practical ways you can practice Stoicism in your everyday life:

1. Start Your Day with Reflection

Begin each morning with a moment of reflection. Consider the day ahead and remind yourself of the Stoic principles – focus on what you can control, embrace change, and act with integrity. This sets a positive, intentional tone for the day.

2. Journal for Self-Awareness

Keep a Stoic journal. At the end of each day, reflect on your actions, thoughts, and experiences. Ask yourself what went well, what could be improved, and how you can apply Stoic wisdom more effectively.

3. Practice Negative Visualization

This Stoic exercise involves imagining the loss of things you value. This doesn’t mean dwelling on the negative but preparing yourself mentally for changes and appreciating what you have now. It fosters resilience and gratitude.

4. Challenge Your Perception

When faced with a difficult situation, pause and consider your initial reaction. Challenge yourself to view the situation from a Stoic perspective. Ask, “Is this within my control? Can I find an opportunity for growth here?”

5. Embrace Discomfort

Occasionally, practice voluntary discomfort. This could be as simple as skipping a meal, taking a cold shower, or avoiding luxuries. It reminds you that happiness doesn’t depend on external conditions and strengthens your resilience.

6. Develop Empathy and Compassion

Practice seeing situations from others’ perspectives. This builds empathy and understanding, helping you respond with kindness and less judgment.

7. Mindful Decision Making

Before making decisions, pause to align your choices with Stoic values. Ask if the decision promotes virtue, integrity, and the common good.

8. Cultivate Contentment

Regularly remind yourself that happiness comes from within. Practice appreciating what you have, rather than constantly seeking more.

9. Learn from Stoic Writings

Regularly read and contemplate texts from Stoic philosophers like Marcus Aurelius, Seneca, and Epictetus. Their writings are a source of wisdom and inspiration.

10. Join a Stoic Community

Engage with a community of people who practice Stoicism. This could be online forums, local groups, or discussion panels. Sharing insights and experiences with others can deepen your understanding and application of Stoic principles.


Practising Stoicism is not about suppressing emotions or enduring hardship without complaint; it’s about cultivating inner strength, wisdom, and peace. By integrating these practices into your daily routine, you can develop a more Stoic approach to life, leading to greater resilience, happiness, and fulfilment.

Embracing Stoicism: 10 Timeless Principles for Modern Living


In a world where change is the only constant and challenges abound, ancient wisdom often holds the key to modern problems. Stoicism, an age-old philosophy developed in the Hellenistic period, offers timeless principles that are surprisingly relevant and practical for today’s fast-paced, complex world. Let’s explore 10 key Stoic principles that can help us navigate life’s tumultuous seas with grace and resilience.

1. Focus on What You Can Control:

One of the foundational tenets of Stoicism is the focus on what is within our control—our actions, reactions, and inner thoughts. In an era of information overload and constant change, this principle teaches us to invest our energy wisely, in areas where we can truly make a difference.

2. Embrace Change and Impermanence:

Stoics remind us that change is inevitable and resisting it only leads to suffering. By accepting the impermanent nature of life, we can adapt more gracefully to evolving circumstances and find peace even in times of uncertainty.

3. Develop Self-Discipline:

Discipline in thoughts, emotions, and actions is a key Stoic virtue. This principle encourages us to cultivate inner strength and self-control, helping us to make rational decisions and stay true to our values, especially in a world full of distractions.

4. Practice Mindfulness:

Stoicism teaches mindfulness—living fully in the present moment. By being mindful, we can appreciate the here and now, make more thoughtful decisions, and avoid being overwhelmed by regrets about the past or worries about the future.

5. Cultivate Virtue and Integrity:

Virtue is the highest good in Stoicism. It calls us to live with integrity, honesty, and moral character, treating others with respect and kindness, which is essential in today’s interconnected and diverse world.

6. Accept What You Cannot Change:

Stoicism teaches acceptance of things beyond our control, whether it’s the outcome of a well-laid plan or an unexpected life event. This acceptance helps reduce frustration and anxiety, leading to a more serene life.

7. Learn from Hardship:

Stoics view challenges as opportunities for growth. Instead of being victims of circumstances, we can use difficult experiences as a means to develop resilience, wisdom, and character.

8. Value Inner Contentment over External Achievements:

While modern society often equates success with material possessions or achievements, Stoicism places greater value on internal contentment and peace of mind, a perspective that can lead to more sustainable happiness.

9. Practice Empathy and Compassion:

Despite its emphasis on personal resilience, Stoicism also teaches the importance of empathy and understanding others’ perspectives, promoting a more harmonious and compassionate society.

10. Reflect and Meditate:

Regular reflection and meditation are important in Stoicism for gaining self-awareness and insight. In today’s fast-paced world, taking time for introspection can be incredibly grounding and enlightening.


Stoicism, with its emphasis on virtue, resilience, and rationality, provides a robust framework for navigating life’s complexities. By integrating these Stoic principles into our daily lives, we can cultivate a more fulfilling, balanced, and serene existence, even amid the chaos of the modern world.

Also see

Navigating the Hedonic Treadmill: Finding Lasting Happiness in a World of Constant Change


In the relentless pursuit of happiness, we often find ourselves on a seemingly endless treadmill. This pursuit, shaped by what psychologists call ‘Hedonic Adaptation’, can be both a blessing and a curse. It’s the human tendency to quickly return to a stable level of happiness despite significant life changes, whether positive or negative. But is there a way to step off this treadmill and embrace lasting contentment? Let’s explore.

Understanding Hedonic Adaptation:

Hedonic adaptation is like a psychological immune system; it helps us maintain emotional balance in the face of life’s ups and downs. When we experience a positive change, such as a promotion or acquiring a new car, there’s an initial surge of happiness. However, this surge is often temporary. As we adapt to our new circumstances, our level of happiness tends to return to a baseline. The same principle applies to negative changes – we adapt and find our way back to our usual state of contentment.

The Parable of the Fisherman and the Businessman:

Consider the parable of a simple fisherman and a wealthy businessman. The fisherman spent his days enjoying his work, playing with his children, and relaxing with his family. One day, a businessman came to him with a proposition to expand his fishing business, promising wealth and prosperity. The fisherman asked, “And after I have all that wealth, what would I do?” The businessman replied, “You can then relax, spend time with your family, and enjoy life.” The fisherman smiled and said, “Isn’t that what I’m already doing?”

This parable highlights the essence of hedonic adaptation. The fisherman, content with his simple life, recognizes the joy in his current existence, while the businessman, constantly chasing more, may be on the hedonic treadmill, never quite reaching lasting happiness.

Breaking the Cycle:

  1. Cultivate Gratitude: Recognize and appreciate what you have. Keeping a gratitude journal or regularly reflecting on positive aspects of your life can shift your focus from what’s missing to what’s present.
  2. Set Realistic Expectations: Understand that happiness is not a constant state. Accepting life’s ebbs and flows can help you find peace in the present moment.
  3. Find Joy in the Journey: Happiness is often found in the pursuit of goals, not just in their achievement. Savor the small steps and progress along the way.
  4. Embrace Simplicity: Sometimes, less is more. Simplifying your life and focusing on meaningful activities and relationships can lead to deeper satisfaction.
  5. Practice Mindfulness: Being present and fully engaged in the current moment can help you appreciate your life as it is, without constantly longing for more.

Does Money Equal Happiness?

The age-old question of whether money equals happiness is deeply intertwined with the concept of hedonic adaptation. While it’s undeniable that financial security can alleviate stress and provide comfort, the relationship between money and happiness is complex and often misunderstood.

Money and Its Limits:

Research suggests that while money can improve happiness up to a point, particularly in lifting people out of poverty and meeting basic needs, its ability to increase happiness diminishes significantly beyond that. The thrill of new possessions or a higher status tends to be short-lived. As we adapt to our increased wealth, our desires and expectations grow, leading us back to the hedonic treadmill.

This brings us to an essential realization: while money is a necessary tool in our lives, it should not be the sole driver of our happiness or life’s purpose.

Finding What Truly Drives You:

  1. Meaningful Relationships: Cultivating strong, supportive relationships is key to lasting happiness. The joy and comfort derived from deep connections with family and friends often surpass material gains.
  2. Personal Growth: Pursuing personal development, whether through learning new skills, engaging in hobbies, or self-reflection, can provide a more sustainable sense of fulfillment than financial success.
  3. Purpose and Contribution: Engaging in work or activities that provide a sense of purpose or contribute to the well-being of others can create lasting satisfaction. This could be through one’s career, volunteer work, or simply helping those around you.
  4. Health and Well-being: Prioritizing physical and mental health is fundamental. Engaging in regular exercise, practicing mindfulness, and ensuring a balanced lifestyle are crucial for maintaining overall happiness.
  5. Experiences Over Possessions: Emphasizing experiences, such as travel, cultural activities, or spending quality time with loved ones, often brings more lasting joy than acquiring material possessions.


The hedonic treadmill teaches us an important lesson about human nature and happiness. While it’s natural to strive for betterment, understanding and accepting hedonic adaptation can lead us to cherish the present and find joy in the simplicity of life. Like the fisherman in the parable, we may realize that sometimes, true happiness lies not in having more, but in appreciating fully what we already have.

While money is an essential part of our lives, it should not be the end goal. Happiness stems from a variety of sources, most of which are intangible and deeply personal. By understanding what truly drives us and focusing on these aspects, we can step off the hedonic treadmill and embrace a more fulfilled and contented life.