Nudges From the Stoics: What Philosophy Has to Teach Us About Well-being

In an era marked by constant flux and ever-increasing demands on our time and energy, the wisdom of ancient philosophies is like a timeless beacon. Positive psychology draws extensively from philosophy and notable thinkers such as Aristotle, Seneca, Marcus Aurelius, and many more.

Stoicism, a school of thought originating in ancient Greece and later embraced by Roman thinkers, presents a particularly compelling framework for navigating the complexities of modern life. Despite the passage of centuries, the teachings of Stoicism remain remarkably relevant, offering profound insights into how we can cultivate well-being amidst the chaos of contemporary existence.

Understanding Stoicism

Stoicism traces its roots back to the Hellenistic period, finding expression in the works of philosophers such as Zeno of Citium, Epictetus, Seneca, and Marcus Aurelius. At its core, Stoicism advocates for a mindset grounded in virtue, resilience, and a profound acceptance of the inherent unpredictability of the world.

Central to Stoic philosophy is the notion of focusing on what lies within our control while calmly accepting the rest. By cultivating an attitude of inner tranquility and ethical living, Stoicism offers a path toward enduring happiness and fulfillment. While the most popular view of stoicism emphasizes complete temperance—controlling our emotions through rational thought—there is much more to this way of thinking. Here are some of my favorite stoic nudges that I allow to guide my own life.

Well-being Nudges From the Stoics

“Be Tolerant With Others But Strict With Yourself” - Seneca

Seneca's admonition to be tolerant towards others while maintaining strict standards for ourselves encapsulates a fundamental aspect of Stoic ethics. By focusing on self-improvement rather than judging others, we fully take responsibility for ourselves and our actions. Ultimately, this is the only aspect we truly have control over.

Being tolerant of others while being strict with oneself also enriches our relationships with those around us. Embracing tolerance towards others' mistakes and imperfections fosters empathy and understanding, strengthening the fabric of our connections.

By acknowledging the inherent humanity in others, we free ourselves from the burden of resentments and grievances, paving the way for deeper, more harmonious relationships. This shift in perspective not only improves our interactions but also enhances our overall sense of well-being. As we nurture acceptance and compassion for others, we simultaneously cultivate a more peaceful mind and inner tranquility, fostering a positive ripple effect that extends beyond ourselves and into the world around us.

Practical applications of this principle include practicing self-reflection and embracing a mindset of curiosity and understanding towards those around us.

“Don't Be Overheard Complaining, Not Even to Yourself” - Marcus Aurelius

Marcus Aurelius, renowned for his Meditations, offers sage advice on maintaining a positive outlook in the face of adversity. Stoicism teaches us to refrain from indulging in self-pity or complaint, recognizing that such attitudes only serve to exacerbate our suffering.

This quote also encapsulates a profound insight into the dynamics of motivation and self-discipline—a concept supported by modern psychology. Research has supported the significant impact that self-talk has on our motivation and mindset. Even when we grumble to ourselves internally, it can subtly undermine our beliefs and hinder our progress.

The Stoics, with their intuitive understanding of human psychology, recognized this

phenomenon centuries ago. They understood that complaining, whether voiced externally or muttered internally, fosters a negative mindset and undermines our ability to persevere in the face of challenges.

By adhering to the principle of refraining from complaining, even within the confines of our thoughts, we better align ourselves with a mindset of resilience and determination, essential traits for achieving our goals and living a fulfilling life.

“Limit Yourself to the Present” - Marcus Aurelius

In a world characterized by constant distractions and anxieties about the future, Marcus Aurelius reminds us of the importance of grounding ourselves in the present moment. By practicing mindfulness and cultivating an awareness of our immediate surroundings, we can alleviate stress and find solace in the simple joys of existence. This is easier said than done, of course. Few of us live fully in the present moment. But we can aspire to bring more of our awareness there when we find ourselves struggling. There are strategies to do this through meditation, exercise, journaling, and many more.

Research in psychology has found that both depression and anxiety often stem from a preoccupation with temporal extremes—the past and the future.

Both states, in essence, are the mind's attempt to grapple with what isn't real—the past that's already transpired or the future yet to unfold. The Stoics recognized that true tranquility lies in focusing solely on the present moment, for it is the only realm within our control. By embracing the present, we relinquish the burdens of the past and the anxieties of the future, finding solace in the serenity of what is, right now.

“Choose Not To Be Harmed And You Won't Feel Harmed, Don't Feel Harmed And You Haven't Been” - Seneca

Seneca's insight into the power of perception underscores the Stoic belief in the malleability of our emotional responses. Reframing our interpretation of adverse events and recognizing our capacity to choose our reactions, we reclaim agency over our inner lives.

This concept aligns closely with the principles of Cognitive Behavioral Therapy (CBT) in psychology, which emphasize the role of our thoughts and beliefs in shaping our emotional experiences. According to CBT, it's not the events themselves that determine our feelings, but rather our interpretations and reactions to those events. This model suggests that our beliefs about a situation directly influence the emotions we experience in response. Therefore, by choosing not to perceive ourselves as harmed or aggrieved, we can effectively mitigate the emotional impact of challenging circumstances.

This philosophy underscores the power of mindset in shaping our subjective reality and emphasizes the importance of cultivating resilience and perspective in the face of adversity. It stands as an example of stoic wisdom at its best.

“No Matter What Anyone Says Or Does, My Task Is To Be Good”

- Marcus Aurelius

Marcus Aurelius' injunction to uphold personal integrity irrespective of external circumstances epitomizes the Stoic commitment to virtue. By aligning actions with ethical principles and prioritizing moral excellence, we forge a sense of inner harmony and authenticity. Practicing acts of kindness, exercising empathy, and fostering meaningful connections with others enable us to embody goodness daily.

By anchoring our identity in the pursuit of goodness irrespective of external influences, we

reclaim agency over our lives. In essence, it's a declaration of autonomy and empowerment, affirming that our character and actions are not contingent upon external validation or circumstances.

When we prioritize being good over seeking approval or conforming to societal norms, we transcend the limitations imposed by external forces and cultivate a sense of inner strength and fulfillment. Embracing this mindset fosters resilience, integrity, and a profound sense of self-mastery, empowering us to navigate life with purpose and dignity.

We stand on the shoulders of giants.

Good ideas are not born out of a vacuum. For most of human history, there has been a build-up of knowledge and resources that have eventually led to breakthroughs in innovation and knowledge. As Sir Isaac Newton famously wrote in 1675, “If I have seen further it is by standing on the shoulders of Giants.” 

The Stoics are part of these "giants" that considered thousands of years ago "what makes a good life". Psychology is enriched by their knowledge. The teachings of Stoicism offer invaluable insights into the pursuit of well-being and fulfillment. By embracing principles such as self-discipline, resilience, and moral integrity, we can navigate life's uncertainties with grace and equanimity. As we incorporate these Stoic nudges into our daily practices, may we find solace in the wisdom of the ancients and embark on a journey toward lasting happiness and peace.

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Sources

-  Marcus Aurelius. Meditations.

-  Seneca. Letters from a Stoic.

-  Epictetus. Discourses and Enchiridion.

-  Irvine, William B. A Guide to the Good Life: The Ancient Art of Stoic Joy.

-  Robertson, Donald. Stoicism and the Art of Happiness: A Teach Yourself Guide.

Note: The above article is inspired by the Stoic philosophy and its applications to well-being. It draws from various primary and secondary sources on Stoicism, as well as modern interpretations of its teachings.