COURSE

Stoic Power Challenge: 7 Days To Unshakable Calm & Resilience

Spend one focused week with Jon Brooks and learn seven battle-tested Stoic techniques—SPQR Reset, Amor Fati, the View-From-Above, and more—delivered in nine bite-sized audio lessons (5-10 min each). Every session guides you through a short quote, a clear teaching, and a practical exercise you can apply immediately at work, at home, or on the go. No PDFs, no downloads—just press play, breathe, and transform. By Day 7, you’ll have a reliable mental operating system for staying calm under pressure and flipping obstacles into fuel for growth. All you need is your headphones and ten minutes a day.

Anxiety Grounded Resilience Secular Mindfulness Guided Imagery Stress Stress & Anxiety Health & Happiness Secular Visualization

Meet your Teacher

Jon Brooks

Cardiff, United Kingdom

Jon Brooks is a British writer, meditation teacher, and host of The Stoic Handbook podcast. His Insight Timer talks and courses—streamed more than a million times—blend ancient Stoic philosophy with modern neuroscience to help busy people stay calm, focused, and purpose-driven. Having coached executives, athletes, and creatives around the world, Jon distils timeless wisdom into simple, actionable practices you can use the very same day. When he’s not recording on Insight Timer, you’ll find him crafting essays on practical Stoicism or hiking the Welsh coastline with a well-worn copy of Meditations in his backpack.

9 Days

1.1k students

4.9 stars

8 min / day

Anxiety

English

Lesson 1

Kick-Start Unbreakable Calm: Welcome To Your Stoic Power Journey

Meet Jon Brooks and discover why a 2,000-year-old philosophy is still the most practical antidote to modern overwhelm. In just three minutes you’ll learn how a single conscious breath can flip your nervous system from “fight-or-flight” to “ready-to-thrive,” set a crystal-clear intention for the week ahead, and preview the seven Stoic power tools you’ll soon have on speed-dial—no PDFs, journals, or extra downloads required, only your headphones and an open mind.

Lesson 2

30-Second SPQR Reset: Seize Control Of Any Situation

Chaos strikes, you exhale—and a four-step routine built on Marcus Aurelius’ mental discipline kicks in. You’ll memorise Stop · Probe · Quote · Reframe while box-breathing, rehearse it against common triggers like traffic jams and tense emails, and feel the immediate relief that comes from deciding to govern thoughts instead of letting thoughts govern you. By the time the five-minute track ends, SPQR will be the shortest, sharpest tool in your psychological toolbox.

Lesson 3

Amor Fati: Turn Every Setback Into Fuel You Truly Love

What if rejection, delay, or bad luck could make you stronger on command? Today’s guided visualisation rewires your reflexes so the words “I love my fate” feel as natural as your next heartbeat. You’ll revisit a recent disappointment, spotlight the hidden skills it’s forcing you to develop, and forge a mantra that instantly converts frustration into creative energy. Walk away genuinely grateful for the challenges that once ruined your mood.

Lesson 4

Premeditatio Malorum: Bulletproof Your Day Before It Begins

Borrow Seneca’s favourite mental workout and run tomorrow’s possible disasters in a safe “flight simulator.” You’ll picture a meeting derailing, tech failing, or travel plans collapsing—then calmly script decisive, value-driven responses. This 360-second rehearsal shrinks anticipatory anxiety, boosts confidence, and proves that foreseen blows land far more softly. Preparation becomes protection, and uncertainty loses its sting.

Lesson 5

Obstacle-To-Power Alchemy: Seneca’s Blueprint For Growth

Every weightlifter knows resistance builds muscle; Seneca knew resistance builds character. In this dynamic inhale-exhale drill, you’ll locate a current obstacle, label the virtue it’s training (patience, courage, humility), and feel stress hormones transmute into determination. By the final gong, you’ll view friction as a personalised gym program from the universe, designed to sculpt an indomitable mind.

Lesson 6

Gratitude Fuel: Turbo-Charge Resilience in Two Minutes

Neuroscience confirms it: consciously appreciating small wins bathes your brain in a potent blend of dopamine and serotonin. You’ll stack three micro-victories, reframe one nagging frustration as a lesson in disguise, and sense positivity snowball in real time. Practice this “gratitude quick-set” whenever your energy dips and experience how quickly attitude shifts can recalibrate an entire day.

Lesson 7

Cosmic View-From-Above: Shrink Problems, Expand Perspective

Rise through the clouds, glide past city lights, and hover in silent orbit as your daily worries shrink to bright specks on a spinning globe. This panoramic exercise trains the brain to replace tunnel vision with awe, erasing petty irritations and revealing what truly deserves your attention. Expect a lingering sense of spacious calm that lasts long after the audio fades.

Lesson 8

Lock-In Protocol: Make Stoic Strength Your New Baseline

Today, you fuse SPQR, Amor Fati, gratitude, and cosmic perspective into a seamless four-minute “power loop” you can replay anytime life gets noisy. A reflective prompt guides you to choose one practice to repeat for the next 30 days, transforming a routine into an identity. By session’s end, you’ll feel the shift from experimenting with Stoicism to embodying it.

Lesson 9

Keep The Stoic Flame Alive: Your Journey Beyond The 7 Days

Jon recaps your week’s progress, celebrates how far you’ve come, and reveals the next steps for deepening your practice—such as Stoic Anxiety Mastery and Transforming Envy into Motivation. A final minute of contemplation anchors confidence and invites you to share your transformation in the Insight Timer community, ensuring the momentum you’ve built continues long after this challenge concludes.

4.9 (104)

Recent Reviews

Cheryl

February 1, 2026

This Stoicism course was genuinely insightful, not because it offered lofty philosophy, but because it translated ancient principles into practical, modern application. The lessons emphasized personal responsibility, emotional regulation, and discernment—skills that are increasingly rare and deeply needed. I appreciated how the material avoided motivational fluff and instead encouraged clear thinking, self-honesty, and discipline. In my view, the real strength of the course was its focus on what is within our control and the quiet power that comes from letting go of what is not. It reinforced the idea that resilience is built through consistent practice, not grand gestures. For anyone seeking steadiness, clarity, and a stronger internal compass, this course delivers meaningful value.

January 24, 2026

🫶🙏❤️

Courtney

January 19, 2026

Enjoyed this course immensely and learning more about Stoicism. It seems to resonate most with me through my practice. I a excited to take more of Jon Brooks’ courses.

Anne

January 19, 2026

Ideal follow on from the other stoic courses I've done with you. Great ideas for daily practice.

Sara

January 7, 2026

What a beautiful course! If your thoughts often overwhelm you, and you want to make sense of the chaos of life, start here.

Catherine

January 5, 2026

Very good course. Lots of immediate practical applications. Thank you.

Ellen

January 1, 2026

Jon continues to provide us with insights and practical exercises from Stoicism which can be readily applied in day to day life. He’s become an anchor in my daily meditation practice. Thank you, Jon!

Dan

December 30, 2025

Excellent!

Maria

December 12, 2025

Reminds me to gain perspective on a situation and know that everything is really ok

Maritza

December 10, 2025

I chose this challenge because I felt brittle spiritually and emotionally and as I moved through the lessons I began catching myself in moments of spiritual and emotional suppleness, flexibility, and presence. Thank you!

michelle

December 9, 2025

I found your Course very helpful in me looking at and moving forward with a total knee surgery, which has changed my perspective on life and now I’m becoming stronger and confronting the challenge and what this means to how I see things. To overcome the restriction and pain to get my life back again . thank you look forward to following your other sessions

Heather

December 8, 2025

A great mindful reset

Mónica

December 7, 2025

I’ve done many courses now and I’m always happy to have a reminder of the stoic virtues constantly. It shapes my daily practices and complements my daily stoic medation. Thank you for putting the time and effort into this idea that changes the life of, I’m sure, many people around the world.

Matt

November 30, 2025

This was an incredible course. Highly informative with well structured exercises. I connected more deeply to it than I expected.

Stacy

November 19, 2025

This course gave me clarity with the techniques, something solid to hold into, as I try to live the life I am called to. Thank you!🙏

Jessie

November 18, 2025

I like learning about Amore Fati. It helps me draw the line of worrying about the worst case scenario, too much versus being blindsided and feeling overwhelmed. I really liked this course because it showed me that I have already been doing some of these practices and I am on my way to becoming of what I expect from myself. Also, knowing that tons of other people are studying stoicism makes me feel included, which I have really been looking for.

maggie

November 16, 2025

Real world application to construct better thought processes and positively effect interactions with others. Excellent course, thank you Jon 🌟

Deb

November 6, 2025

Great course! I look forward to practicing the stoic principles daily & will revisit this course to reinforce and enhance my understanding. Thank you! 🙏

Josh

October 18, 2025

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