Reflection Templates for Morning & Evening
You need two practices to level up. The Morning Intent and the Evening Audit.
Marcus Aurelius did both. Running an empire. Fighting wars. Dealing with plague, senate idiots, and betrayal. Every single day.
If he had the time, you have the time.
The Morning Intent Template
Think about what happens when most people wake up: Alarm. Phone. Emails. Texts. News. Someone else's "emergency" that's now your problem because you looked.
Your day is theirs. Not yours.
The Morning Intent flips that. Five minutes—before the coffee, before the scroll—you set the frame.
MEMENTO MORI CHECK: This could be my last [day of week]. If it is, what matters most today?
WHAT'S ON ME TODAY:
- My effort on: ___________
- My response to: ___________
- My focus on: ___________
OBSTACLES I'LL LIKELY FACE:
HOW I'LL PRACTICE VIRTUE TODAY:
- Courage: ___________
- Justice: ___________
- Wisdom: ___________
- Temperance: ___________
PRIMARY INTENTION: [One thing that must happen today]
The Evening Audit Template
You survived the day. Now pull out what matters before sleep kills the memory.
WHAT WENT WELL: (2-3 wins, even small ones)
WHERE I LOST CONTROL:
- What triggered me: ___________
- My reaction: ___________
- Stoic alternative: ___________
WHAT I LEARNED:
- About myself: ___________
- About my patterns: ___________
- To apply tomorrow: ___________
EGO CHECK: Where did I let ego drive today?
GRATITUDE: One thing I'm genuinely glad about
TOMORROW'S PRIMARY FOCUS: ___________
Chad's 12-Week Arc
Week 1: Mornings Only
Day 1: "MEMENTO MORI: This could be my last Monday. If it is... I'd stop worrying about my ex and focus on the pitch."
Primary Intention: Finish pitch draft
That night: "Felt calm during the meeting. Boss criticized, but I didn't spiral. That's different."
Week 3: Routine Clicks
Morning: Listed obstacles: "Coworker will try to provoke me." Virtue: "Courage: Have the 1-on-1 with boss I've been avoiding."
Evening: "Had the 1-on-1. Boss appreciated my honesty. Didn't take coworker's bait."
Chad: "This is working. Sleeping better. Less reactive."
Month 3: It's Just What You Do
Coffee brews. Five minutes to journal. Brush teeth. Three minutes to audit.
Results: Anxiety way down. Sleep way better. Reactivity mostly gone. Clarity way up.
Stack It Onto Your Life
Willpower fails. Systems succeed. Stack your journal onto something you already do.
Morning Stacks
- Alarm → Bathroom → Coffee brewing → Journal (before first sip)
- Phone stays across room → Journal (before touching it)
- Gym → Protein → Journal (while cooling down)
Evening Stacks
- Brush teeth → Journal → Bed
- Close laptop → Journal → Screens off
Same spot. Same time. After 30 days it's not a practice. It's just what you do.
Stoic Slap
"When you arise in the morning, think of what a precious privilege it is to be alive—to breathe, to think, to enjoy, to love."
Week 1: Morning Only
- Save the Morning Intent template
- Stack it onto something you already do
- Five minutes. Every day.
Week 2: Add Evening
- Add the Evening Audit template
- Stack it before bed
- Three minutes. Every night.
30 Days = System Installed