The Stoic Dichotomy of Control: A Daily Exercise
Epictetus opens his Handbook with one idea: some things are up to us and some are not. Much stress comes from mixing them up.
The exercise (5 minutes)
- Write down what is bothering you.
- Draw two columns: 'Up to me' and 'Not up to me.'
- Sort each item. Your effort, choices and reactions go on the left; other people, outcomes and the past go on the right.
- Pick one action from the left column and do it today.
- For the right column, practice acceptance: breathe and let it be.
Why it helps
It points your energy at what you can change. It pairs well with meditation, which trains you to notice a reaction before acting on it.
Frequently asked questions
What is the dichotomy of control?
A Stoic principle: some things are within your control (your judgments, actions and effort) and others are not (other people, outcomes). Focus on the first group.
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References
- Epictetus. Enchiridion (Handbook), chapter 1.
This article is educational and not medical advice. Meditation does not replace professional care.