I’ve found myself in a rut lately. I try my best to use my time wisely and avoid overindulgence — something Stoicism warns against — but lately, things have crept up on me. My phone is the main culprit. Although I’ve always tried to limit my usage, the increase happens so gradually that I hardly notice it, until suddenly, I do.
Things I used to enjoy — writing, reading, even working out — have started to lose their spark. I don’t even enjoy being on my phone all that much, yet it’s all my brain seems to crave. I’m writing this as a reset — for myself, and for anyone else who feels their attention slipping away. When in doubt, I return to Stoic philosophy for guidance, even with modern problems like technology.
Technology as a Tool, Not an Enemy
A Stoic approach to technology invites us to view our phones, computers, and devices not as enemies, but as tools — neutral by nature, their moral character shaped by how we choose to use them.
Epictetus’ foundational principle offers immediate clarity: some things are within our control, and others are not. The device itself, the algorithms, and the flood of notifications are not within our control. But the way we engage with them — the intention, awareness, and boundaries we bring — that part is.
When we allow every buzz and ping to command our attention, we aren’t practicing Stoic discipline. We’re surrendering agency to externals.
Attention as a Moral Act
Stoicism teaches that attention is a moral act. What we choose to focus on, moment by moment, shapes our inner world. Marcus Aurelius wrote, “The soul becomes dyed with the color of its thoughts.”
Every time we pick up our phones, we are training the mind — either toward distraction, envy, and reactivity, or toward presence, purpose, and restraint. In a world engineered to hijack attention, the Stoic must become ever more vigilant. We don’t have to reject technology; we simply must use it consciously, asking:
“What am I about to consume — and will it nourish the life of reason and virtue I’m trying to build?”
Guarding the Currency of Time
The Stoics viewed time not just as a resource, but as a sacred trust. Seneca, in On the Shortness of Life, reminds us that life isn’t too short — we simply waste much of it.
Digital media has become one of the main avenues for that waste. Hours can disappear into passive consumption, leaving us no wiser, no calmer, no closer to our goals. The wise Stoic treats time as a currency to be spent deliberately.
Can you look back at your day and say, “I gave that hour to something that served my greater purpose”?
The Right Use of Things
Stoicism encourages moderation guided by reason. This doesn’t mean rejecting technology altogether — but recognizing when a tool begins to use us.
Just as a Stoic might fast from food to remind the body that it’s not ruled by appetite, we can fast from digital stimulation to remind the mind that it’s not ruled by impulse. A “digital sabbath,” an hour without screens, or a walk without headphones — these aren’t punishments. They’re training.
Voluntary discomfort restores our ability to choose our focus, rather than having it chosen for us.
4 Stoic Practices for Digital Discipline
1. Mastery Over Impulse
“No man is free who is not master of himself.” — Epictetus
Mindless scrolling and dopamine-driven checking weaken your reasoned choice. Stoicism teaches self-command. If your phone use is reactive rather than deliberate, you’ve surrendered freedom. Mindful use means asking: “Is this in alignment with my values and intentions?”
2. Use Tools According to Nature
“Everything is only for a purpose, and when you use it for that purpose, you use it well.” — Marcus Aurelius, Meditations 6.44
Use technology to serve your function as a rational, virtuous being. If it connects you with loved ones, helps you learn, write, or act justly — great. But when it pulls you toward envy or distraction, it’s a misuse of the tool.
3. Practice Voluntary Discomfort
“Set aside a certain number of days, during which you shall be content with the scantiest and cheapest fare…” — Seneca, Letters to Lucilius
Take short breaks from tech. Delete apps. Leave your phone in another room. These aren’t punishments — they’re exercises in freedom.
4. Memento Mori & Time Stewardship
“You are afraid of dying — but come now, how is this life of yours any different from being dead?” — Seneca
Every minute lost to mindless scrolling is a minute of life already dead. The Stoic asks, “Does this use of my time serve who I want to be when life ends?”
Closing Reflection: The Stoic Scroll
Technology itself isn’t the problem. The problem is unconscious use — living reactively, rather than intentionally. The Stoic does not fear tools; he fears becoming their tool.
Reclaiming our attention isn’t about moral superiority or digital detox trends. It’s about freedom — the freedom to choose where your mind goes, to spend your time with purpose, and to live in accordance with reason.
Every scroll is a small decision. Every notification a test of discipline. And in that sense, every moment with your phone can be a moment of practice — an opportunity to live the Stoic life, one conscious choice at a time.
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