Here we are in January, named for the Roman deity Janus. He is depicted as having two faces, looking forward and looking backward. Janus presides over transitions and new beginnings. The start of the new year is a welcome opportunity to be inspired by Janus and jump into Stoic journaling.

Journaling to navigate your life

A pen coupled with a notebook can serve as a powerful set of tools for navigating life. Journaling is an ancient tradition and the Stoic philosophers were no exception. Marcus Aurelius’s Meditations was originally the private journal of his thoughts, which he may have called To Himself. It was the repository of his reflections on selfimprovement, goals, discipline, and Stoic philosophy.

Seneca used the epistolary form in the works we now know as Letters from a Stoic. In his missives to the Roman politician Lucilius, he advises his friend about selfmastery, inspired reasoning, the value of courage and friendship, and consideration of Stoic virtues. He also includes some ungenerous sniping at their mutual friends and acquaintances, which I regret to say is a feature of my letters too. Even though these letters were sent to another person, they were also directed at Seneca himself, a way for him to consider his own values and ideas – as are my letters.

Epictetus's thoughts are collected in Discourses and in Enchiridion, or Handbook. As far as we know, Epictetus wrote nothing down, but his student Arrian made notes on the lectures of his great teacher. His journaling is the only source for Epictetus’ ideas – so think carefully about what you write down! 20 centuries from now, some student of life might be flipping through your diary for inspiration. Try to include some crude jokes to lighten the mood for your future students; take inspiration from the wild man Diogenes the Cynic, whose no doubt scabrous writings have sadly not survived to brighten my day.

We’ve all read The Diary of a Young Girl by Anne Frank, in which she writes, “Paper is more patient than man”. Don’t be afraid to express yourself in writing no matter what the subject, even if it seems banal. Not everything Marcus wrote was a timeless gem either (though I’m told everything I write is). Why not start journaling for yourself – today? Writing in a journal is a gift to your future self. It is an opportunity to commit to your goals, monitor your progress, and spend time alone with your thoughts.

Notebook is the best

I think it’s best to keep a journal in a notebook, as the distractions of your device may pull you away from the goal of writing – toward scrolling Instagram, or checking the hockey scores.

The act of writing with a pen and paper – not tapping a tiny keyboard with your thumbs – will engage the left hemisphere of your brain, the analytical and rational side. This leaves the right hemisphere, the creative side, free to ruminate on new ideas, process emotions, and make new connections.

The morning pages

One of the most ardent promoters of journaling in the modern age is Julia Cameron. In her book The Artist's Way she encourages artists and writers to embrace the habit of writing “The Morning Pages.” She suggests that we write down what is floating around in our brain and get it on paper and do this exercise until we have covered three full pages. Cameron believes the most vital tool for creativity is the daily ritual of writing from your stream of consciousness for twenty minutes each morning. If the idea of journaling for the rest of your life seems daunting, why not start with Brittany Polat’s 90-day course in “How To Journal Like A Stoic”?

There is no wrong way to journal

There is no wrong way to journal. I write mine as I enjoy the quiet moments in the morning, before the day barges in on me. I sit in a sunny corner and write lists, goals, ideas, and fragments of quotes I wish to remember. I write in several notebooks at once and there are days when I write my morning pages in the evening. Journaling helps me clarify my thoughts. I see patterns and track my objectives and goals. The most important thing is simply to get going. 1% of your day is about 15 minutes. Can you spare just 15 minutes to improve your life? Give yourself a new habit for the new year with a journal. As Epictetus asks, “How long are you going to wait to demand the best for yourself?” (Enchiridion, 51) Let’s start today.

Karen Duffy is a producer, actress, and former MTV VJ. Her latest book on Stoicism. Wise Up (https://amzn.to/3PpLv5D) is published by Seal Press.

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