26/01, 10:18 AM

3:29
Joseph Burns
How To Build Self Discipline: Stoicism by Marcus Aurelius
Self-discipline and stoicism have seen renewed interest in recent years as more people seek effective
frameworks for gaining control over their thoughts and behaviors amid chaos. Core stoic values of
self-mastery, emotional regulation, reflection, and purpose stand the test of time – but putting them
into consistent practice requires commitment. Two thousand years ago, the Roman emperor Marcus
Aurelius penned extensive personal writings on embodying stoic ideals through daily habits and
mindsets. His timeworn guidance on building personal responsibility, perceiving clearly, focusing
energy properly, overcoming destructive urges, embracing hardship, and contributing selflessly reveals
pathways accessible to anyone desiring positive self-transformation, then and now.

Focus Only On What You Can Control

The Stoics firmly believed that we should invest the bulk of our time and mental energy solely in what is
within our power to control or influence directly. As Marcus Aurelius reflected, “Today I escaped
anxiety. Or no, I discarded it because it was within me, in my perceptions—not outside.” He knew it was
pointless to waste effort worrying about external factors like rumors, petty criticisms, fickle fortunes, or
other people’s business that we cannot dictate. By channeling energy only into purposeful action that
aligns with our values and goals, we build the mindset and habits necessary for self-discipline.Ezoic

Some areas we have control over that Marcus Aurelius would recommend we master include our
judgments, impulses, desires, opinions, and perspectives. Skills like emotional regulation, reflective
thinking, adaptability, and integrity also fall within our influence. We can commit to disciplined practice
and self-correction in these domains every day. And when challenges arise, we can follow Marcus
Aurelius’ lead in asking ourselves: “Does what happened to keep you from acting with justice,
generosity, self-control, sanity, prudence, honesty, humility, straightforwardness, and all other
qualities that allow a person’s nature to fulfill itself?” If not, then we must carry on by focusing efforts
only where we have control.

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Curb Destructive Emotions Through Logic
Marcus Aurelius also cautioned on the dangers of destructive emotions like anger, bitterness, anxiety,
or grief overpowering our logical control centers if left unchecked. He wrote, “Passions paralyze. Only
action based on clear thinking gives you back control.” As a Stoic and dedicated journal writer, Marcus
Aurelius recommended using written logical exercises to counter these draining states. For instance, if
he struggled with anger when offended, he suggested asking questions like: How important is this?
What good would come from remaining angry? He encouraged looking at the bigger picture objectively
before reacting. Or, if gripped by anxiety, carefully challenging the assumption causing unease and
replacing it with more probable outcomes based on past evidence can restore emotional regulation.

Regularly engaging in rational thought experiments like these builds self-discipline by allowing our
wisdom mind to override temporary irrational emotional impulses until positive habits are carved. As
Marcus said, “Keep constantly in mind how all of this that now strikes you as new will grow old…then you
will not value these things too highly.” Time and balanced perspective, not knee-jerk reactions, should
inform critical judgments requiring self-control.Ezoic
Reflect Regularly On The Brevity Of Life
Marcus Aurelius famously began each day, remarking, “I could lose everything today.” He firmly believed
in the importance of consciously reflecting on mortality and accepting the transient nature of all
things, including life itself, as a pathway to appreciating this moment and activating self-discipline.
Memento mori, meaning ”Remember you must die” in Latin, was essential to his worldview. When we
sincerely contemplate our shared mortality and the fleeting window to pursue meaning, putting up with
discomfort or lethargy in a day’s arduous duties is more bearable and purposeful. To quote Marcus
directly on this phenomenon: “Think of yourself as dead. You have lived your life. Now take what’s left
and live it properly.” What better motivation could there be?

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Marcus Aurelius recommended often meditating upon death’s inevitability to unlock this motivational
power. Even just setting aside 10-15 minutes while reading or journaling to visualize your time running
out can profoundly impact self-control capabilities once internalized. The reflective practice renews
perspective on what requires focus now instead of delaying. Most importantly, memento mori prompts
asking: Am I living purposefully enough now while I have the gift of life? If the answer is no, Today is the
perfect time to start instituting self-discipline.Ezoic

Willingly Endure Unpleasant Necessities

The Stoics preached willingly enduring inevitable discomfort or hardship without pointless complaint or
self-pity as a powerful pathway to self-mastery. As Marcus Aurelius wrote: “The ideal person exercises
self-control in the face of troubles he meets…and willingly does the things a rational self-respecting
social being would do.” Part of self-respect, after all, means honoring commitments even when
inconvenient. No one respects those who shirk duty when challenges arise. Embracing the suck or
leaning into difficulty, modern military minds echo.

Unpleasant tasks could include cold calling sales prospects all afternoon, completing tax returns, or
cleaning a filthy house—all realms requiring varying degrees of self-discipline many avoid. But as Stoics
argue, avoiding small necessary struggles only leads to declining strength and agency. Marcus adds,
“Don’t hope that events will turn out the way you want; welcome events in whichever way they happen:
this is the path to peace.”

Put Community Above Self

In his duties leading the Roman empire, Marcus Aurelius had to model great self-discipline, constantly
putting aside ego and personal interests to serve the greater good of his vast community. He often
wrote about how focusing beyond selfish concerns to contribute to humankind positively lent profound
meaning and self-mastery. We, too, can nurture purpose by applying this principle at any scale. Marcus
advised starting close to home by improving relationships with family, friends, or colleagues through
kindness and emotional intelligence. From there, seek opportunities for civic engagement with local
organizations or volunteering efforts focused on growth over glory. Prioritizing communal commitments
over personal comfort builds the mental muscles required for self-discipline. And research shows it also
leads to higher well-being. As Marcus knew then, “What brings joy is goodness, keeping your heart right.

Case Study: How Dave Used Stoic Principles to Achieve Self-Discipline

Dave is a 32-year-old accountant who struggles with feeling distracted and unhappy. While intelligent,
he had trouble self-motivating and often procrastinated on responsibilities. He frequently felt anxious
about work and had difficulty controlling his frustrations when colleagues challenged him. These
emotional control issues spilled over into straining personal relationships, too. Deep down, Dave
wanted to cultivate more self-discipline and purpose.Ezoic

He was coming across the classic Stoic meditations of Marcus Aurelius; Dave connected with the
Roman emperor’s wisdom on taking personal responsibility to gain agency over one’s state of mind. He
began studying and applying Marcus’ principles through daily journaling sessions and contemplative
walks.

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Focusing Only on Controllable
Dave took to heart Marcus’ advice on focusing energy solely on what is within one’s control. He
reflected on draining past habits like obsessively worrying about others’ opinions of him. In the future,
Dave channeled his efforts into self-improvement goals within his influence – like effectively managing
assignments at work, communicating openly with his manager to receive feedback, and presenting
ideas confidently in meetings.Ezoic

Curbing Emotional Reactions

Applying Marcus’ teachings on logic-based exercises to counter destructive emotions, Dave wrote out
rational thought experiments whenever he felt excessive frustration or stress arise. He asked himself
constructive questions like: “Will getting angry help the situation or my goals?” and “What is the most
principled action?” This allowed Dave’s wisdom mind to override reactive impulses previously hurting
self-discipline.

Contemplating Mortality
Dave also set aside 10 minutes every morning before immersing in work to contemplate the reality that
time is finite. He was visualizing losing the opportunity to experience life’s joys and pursue purpose,
which motivated Dave to maximize each day diligently. This Stoic practice lent improved concentration
on priorities.

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Contributing to Community

Finally, Dave committed to contributing technical accounting skills one evening per week toward a
local nonprofit’s financial sustainability goals to look beyond himself. Helping other organizations also
nurtured Dave’s self-esteem and fortified his self-control through service.

Over several months of applying these Stoic techniques, colleagues began remarking on Dave’s
enhanced reliability, emotional resilience, and leadership. He also advanced a long-desired promotion.
Dave continues his daily Stoic practices with gratitude, enhancing self-knowledge and life purpose.
Marcus would be proud.

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Key Takeaways
Evaluate your perceptions and opinions constantly to align judgments with reality.
Concentrate efforts only on what is within your control to influence directly
Harness the power of logic and clear thinking to master destructive emotions.
Reflect on mortality often to motivate purposeful action in the present
Welcome hardships as training grounds to build self-discipline over time
Look beyond yourself to contribute value to the human community
Commit to daily Stoic practices until self-mastery becomes permanent
Conclusion
The enduring sage-like guidance of Marcus Aurelius on achieving self-mastery reveals that our level of
personal responsibility determines the control we can exert over our destinies. We transcend our
reactive emotions and environments by focusing our mental faculties solely on perfecting our
characters, applying reason against destructive urges, embracing the inevitability of hardship, and
contributing selflessly to society. Via these enlightened perceptual shifts coupled with consistent,
humble action, the seeds of self-discipline take permanent root. Gradually, the fruits of improved
agency, relationships, and purpose are harvested. But we must till the soil anew each day rather than
passively admire the Stoic garden from afar. The Roman emperor knew lasting behavioral change was
achieved not through ephemeral aspiration but through noble, sometimes uncomfortable work. Our
shared gift is to begin.