The 5-Minute Stoic Emergency Drill: When The Craving Hits

A structured 5-minute practice you can do anywhere—sitting, standing, even in a bathroom stall if that's where the craving catches you. No fluff. No new-age platitudes. Just ancient Stoic psychology adapted for modern life.

The pocket version is included at the end for when you need the drill in 60 seconds flat.

Transcript

Find stillness where you are.

Feet grounded,

Shoulders easy.

Silently say,

This is an appearance,

Not a fact.

Inhale for four.

Hold for two.

Exhale for six.

Again in for four.

Hold for two.

Out for six.

Last time in for four.

Hold for two.

Out for six.

Notice the body's weather,

The pull,

The tightness,

The buzz,

Just data.

Say,

An impression of pleasure just arrived,

Or an impression of insult.

Label it,

Don't obey it.

You're not required to decide right now.

Give yourself one minute of freedom.

The urge is a wave.

You are the shore.

Number one,

Control test.

What here is up to me?

My judgment,

My choice.

Two,

Value test.

What choice serves wisdom,

Justice,

Courage,

Temperance?

Three,

Two times test.

Time one,

Picture the hit now,

How it feels.

Time two,

Picture the aftertaste later,

Regret or emptiness,

If it applies.

Alternative,

Picture the clean pride,

If you abstain and keep your word.

Now decide,

You can abstain proudly and feel the quiet strength,

Or proceed mindfully with reservation.

I choose this,

Conditions permitting,

And with limits you'll keep.

Whatever you choose,

Say,

I choose,

I was not dragged.

If abstaining,

Plan a tiny replacement now.

T,

Short walk,

Two pages in your journal.

If proceeding,

Set the timer,

Limit the portion,

And when it ends,

You're done.

Breathe once more in for four.

Hold for two.

And out for six.

Carry this line with you.

Appearance,

Pause,

Play both futures,

Choose.