My new book, 365 Ways to be More Stoic, aims to be a practical, day-by-day guide to help the reader learn about Stoicism and build a consistent practice. It includes chapters on key Stoic ideas like the dichotomy of control, the virtues, and managing emotions. I reflected on the Stoic insights that my therapy clients find most insightful and wrote a chapter on each. So, you will find a whole chapter on anger management and dealing with adversity, and, maybe more surprisingly, on time management.

Each chapter is divided into 30 short entries to be enjoyed, I hope, over a morning coffee. My editor, Kasey Pierce and I worked hard to make the book both enjoyable and instructive.

In this article I want to provide you with a taster of six of my favourite of the 365 ways to be more Stoic. First up, an entry that shows that learning Stoicism needn’t be dull, and that Stoicism can be found in the unlikeliest of sources.

Money, money, money

The old ABBA classic suggests ‘it’s always sunny in a rich man’s world’. However, what I think the big-haired Swedish pop sensations were really trying to say here was quite the opposite: money doesn’t make you happy. Yet many people still do believe that if they become super-rich then – hey presto! – their lives will improve dramatically. Research on lottery winners suggests otherwise. After the initial rush of instant happiness, most winners tend to revert to their previous level of happiness. That’s mainly because more money doesn’t buy more wisdom. Does money always make you happy? Indeed not … There are many unhappy celebrities. What do we call the quality that allows us to use money well? Wisdom.

What else does the book cover? Here is an enlightening summary of what is covered in each chapter.

1. What is within your control?

Introducing the dichotomy of control, starting with the most simple application as in sports coaching – controlling the controllables and then taking the reader on a journey of some of its applications such as the Stoic archer, goal-setting, a and Stoic worry management.

2. Happiness and the virtues

The virtues being knowledge and skills that enable us to increase the chances of life going well for us and those with whom we interact. Arguing that virtues provide a win/win between happiness and being ethical, and introducing the Stoic concepts of the dichotomy of value and preferred indifferents.

3. Stoic serenity

Noting how the roots of modern Cognitive Behavioural Therapy (CBT) were in Stoicism and especially Epictetus 1.5. Developing a Stoic version of CBT – including a STOIC framework for managing emotions. And the ABCD of Stoic thinking traps.

4. Finding the right direction

Starting with typical material found in personal development books, and then giving it a distinctly Stoic twist. Setting life goals and then setting Stoicism-informed life goals. The importance of your key roles in life; a life coaching session with Epictetus; the Stoic “3 ghosts exercise”.

5. Self-control

Self-control defined; its role as one of the 4 cardinal virtues. Setting your own selfcontrol challenge. Sage advice from Epictetus. Drawing on contemporary research on self-control and willpower. The Stoic CURE framework for helping with self-control. Case illustrations, including those of the author and editor.

6. Courage

Courage defined. Ancient and modern Stoic role models for courage. The courage quotient and its application. Stoic encouragement to overcome low mood and anxiety.

7. Justice

Justice to be defined broadly, to include love, kindness, and compassion as well as fairness. Why is justice good? Hierocles’ Circles of Concern explained and explored. Forgiveness as a Stoic virtue. Stoicism and how to have good relationships. Being a good friend to yourself and a better human being.

8. Wisdom

What is wisdom? The three areas of study. Living according to nature and Stoic physics. Stoic decision-making. The question of whether we should be modern Stoics and update Stoicism Learning to be wise.

9. Coping with adversity

The premeditation of adversity. A Stoic toolkit for coping with adversity. Stoic tests and opportunities. Gratitude. The obstacle is the way. The dog and the cart. Good grief.

10. On anger management

Seneca’s On Anger as the first (and one of the best) self-help manuals on anger. Reasons why anger is so dangerous. How Stoicism can help you manage anger. Meditations 2.1 and how it can help with anger management. Three steps to wage a successful Stoic WAR against anger.

11. The shortness of life

Seneca’s On the Shortness of Life as one of the first (and best) self-help manuals on time management. Stoicism for procrastinators. Tips from Seneca about how to use time wisely. Memento mori. How to produce a Stoic bucket list.

12. The next level

The three disciplines. Introducing the Stoic Elevator. Tips from well-known modern Stoics. A recommended Stoic library Kipling’s If updated.

Each chapter is intended to be a guided discovery of the blend of Stoicism, CBT, and contemporary psychology that I find to be most helpful to my clients. I hope there is something there for everyone. The last 5 entries, reproduced in full here, describe the 5 big takeaways.

1. Focus on what you can control and let go of everything else.

Some things are under your control and others are not. You can’t change this fact, but you can change how you deal with it. If you try to change what you cannot control, you will become frustrated and ineffective. When you channel all your energy into what you can control – the way you think about things and what you do – then you will become more effective and, our research suggests, much more full of zest.

2. Concentrate on your character, which is your royal road to happiness

Many seek happiness in the wrong places. Sure, a new car, lover or promotion might bring a temporary thrill – but how long will that last? Only things chosen wisely have a chance of providing lasting happiness. What’s more, you need the right skills – the character qualities called the virtues – to maintain these things. You need courage to keep going when the going gets tough, selfcontrol to avoid short-termism, and justice to get on well with other people. Surprisingly, happiness is less likely achieved by following the paths most advertised in modern times than by developing the ageless virtues of wisdom, courage, selfcontrol, and justice.

3. It’s not events that affect you, it’s your interpretations of events

Many assume that if things don’t go to plan, then they are bound to get upset. But if this were true, how could it be true that the same event – such as being turned down for a job – impacts people in such different ways? Someone might reflect that it’s normal to get rejected sometimes, others assume that this means that they have no prospects. Same event, different way of thinking about it, different emotions. To change how you feel, change how you think.

4. See the differences as Stoic challenges and opportunities

Next time life throws you a curve ball, see it as an opportunity to build your resilience. For example, next time you are stuck in traffic, choose to see this as a Stoic challenge. How could you hope to improve your ability to handle difficulties if you don’t get a chance to practise?

5. Stoicism is about doing things, not just accepting things

Practise a little Stoicism every day to work towards becoming the best version of you. How do you develop any skill? Practise. How often should you practise? Regularly. How can you best build on what you’ve learned in this book? Here’s one way that I’m confident would reap benefits. In the morning, spend ten minutes reading – or rereading – an entry that feels relevant to your current concerns. Look for opportunities to put what you’ve learned into practice throughout the day. Towards the end of the day, spend a few moments reflecting on how the day has gone and what you can learn from it. But that’s just one way. There are many, many – perhaps as many as 365 – ways to become more Stoic.

365 Ways to be More Stoic by Tim LeBon (with Kasey Pierce) is published by John Murray. www.timlebon.com YouTube: StoicLifeCoaching and Facebook: 365WaysToBeMoreStoic

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