< shift/library / spirituality

Dichotomy of Control Practice

spirituality · medium · 2 minutes per stressful situation

What is Dichotomy of Control Practice?

The foundational Stoic exercise: for every situation, clearly separate what you CAN control (your actions, judgments, effort) from what you CANNOT (others' opinions, outcomes, circumstances). Then focus only on your side. Anxiety plummets.

Is there evidence for it?

EVIDENCEstrong

How do you do Dichotomy of Control Practice?

  1. 1.When stressed, anxious, or frustrated, draw two columns: 'Within my control' and 'Not within my control'
  2. 2.Be ruthless: other people's behavior = not yours. The outcome of a job interview = not yours. Whether it rains = not yours. Your preparation, your attitude, your effort = YOURS
  3. 3.For each item in 'Not within my control', practice the Stoic release: 'I prefer X, but I will be okay either way'
  4. 4.For each item in 'Within my control', write ONE specific action you'll take. Focus your energy here exclusively
  5. 5.Use the quick version in daily life: when you feel a stress response, immediately ask 'Is this within my control?' If yes: act. If no: let it go. If partially: focus on your part

How long does it take?

2 minutes per stressful situation.

Is it hard to start?

medium.

Source: Epictetus (Enchiridion, Discourses), foundation of CBT (Albert Ellis acknowledged his debt to the Stoics)
spirituality · stress · anxiety · emotional · productivity
> find what fits you

Related in spirituality

Voluntary Discomfort (Stoic Hardening)Regularly practice being uncomfortable on purpose: cold showers, fasting, sleeping on the floor, wearing...Stoic Morning JournalingMarcus Aurelius wrote his Meditations as a morning practice. Spend 5-10 minutes journaling on: what virtues...Ikigai Discovery ExerciseThe Japanese concept of 'reason for being' — the intersection of what you love, what you're good at, what the...Amor Fati (Love of Fate Practice)The ultimate Stoic/Nietzschean attitude: not just accept what happens, but LOVE it. Every setback, every...Negative Visualization (Premeditatio Malorum)Imagine losing everything you value: health, relationships, possessions, abilities. Not to be morbid — to...Stoic Evening Review (Examen)Seneca's nightly practice: review your day in 3 questions — what went well? What went poorly? What can I do...

> everything in spirituality

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.