How to think like a Stoic

By Jordan Grumet MD/

Imagine the worst, to live better

I'm usually optimistic about life. I believe in progress, I talk about hope, and I support happiness and purpose. But in a certain sense, I think we need to embrace pessimism, especially when it comes to purpose in life.

I'm talking about a Stoic practice called negative visualization (premeditatio malorum in Latin), which means "premonition of evil." Although it sounds scary, this is a powerful strategy for personal growth.

Ancient roots, eternal value

This idea originated with the Roman philosopher Seneca, who advised imagining loss or misfortune, not to be afraid, but to develop gratitude and spiritual strength.

The philosopher Epictetus, a former slave turned thinker, believed that imagining hardships helps us be strong and not depend on things beyond our control.

Emperor Marcus Aurelius practiced this method daily to remember the transience of life and face challenges with calm.

These are not just ancient ideas, today modern science is proving them right.

Why imagine the worst?

Because this helps us live more meaningfully, more peacefully, and more present in the present.

There are two types of goals:

Big goals, big ambitions, missions, successes.

Small goal, pleasure in the process itself, without big expectations.

Negative visualization helps us detach from the pressure of results and focus on the experience itself.

How does it work?

1. Prioritize the process, not the goal

If you accept that you will probably never reach the "peak" you are aiming for, ask yourself: Do I enjoy the journey itself? If so, then the process becomes the reward. That is the small goal.

2. Opens up opportunities for beautiful surprises

If the path to the "top" leads you to a beautiful valley you didn't plan on, you can decide to stop there. By accepting that you probably won't make it to the end, you're more open to unexpected joys and new directions.

3. It protects you from "hedonic adaptation"

Even when we achieve great success, the joy fades quickly. That's how our minds work. But if you've imagined that you might not achieve what you're aiming for at all, when you achieve something, you appreciate it more. And when you don't, you don't collapse.

Imagine the failure to live meaningfully.

The Stoics were not hopeless pessimists. They were realists who wanted to help people live better and wiser lives.

So, yes, imagine that everything could go wrong. Not to be scared, but to be liberated.

Because when:

I don't set my eyes on a distant goal,

Find joy in the process itself,

You are open to the unexpected,

And you don't become a slave to success,

… you begin to live a deeper, truer, more intentional life.

The paradox is this: the better prepared you are for the bad, the more freely you embrace the good. / Psychology Today