Free tool · A Stoic worksheet
What can I control?
Sort a worry into what’s up to you and what isn’t, pick one small action, and let go of the rest.
1What’s on your mind?
2List everything involved, and sort it
Add each part of the situation: people, outcomes, actions, feelings. Then decide: is it up to you, or not?
Up to me
My choices, effort, words and attitude
Nothing here yet.
Not up to me
Other people, outcomes, the past, luck
Nothing here yet.
3Choose one small action for today
Pick something from your “Up to me” list you can do in the next 24 hours.
4Let go of the rest
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The idea behind it
Nearly 2,000 years ago the Stoic teacher Epictetus began his handbook with a simple rule: some things are up to us and some are not. Our choices, effort and attitude are ours; other people, outcomes and the past are not. Much of our stress comes from mixing the two up.
How to get the most from it
Be specific, and be honest about what truly sits in each column. Then do the one small action you chose, today if you can. Learn more in Stoicism for everyday life.