Free. No card required.

7 days. 10 minutes a day. One calmer mind.

A free 7-day audio challenge with a companion workbook. Learn seven Stoic tools for staying calm under pressure, and keep everything forever.

See the 7-day plan

Trusted on Insight Timer: 104 challenge reviews · 4.9 average rating · 35K+ course students

104 challenge reviews · 4.9 average rating · 35K+ course students

35K course students • 4.9 average

Close

the

gap

between

knowing

what

to

do

and

actually

doing

it

under pressure

104

Challenge reviews

4.9

Average rating

35K

Course students

500K+

Podcast downloads

Why this works when reading about Stoicism doesn't

Why this works

Seven tools. One week. A practice that stays.

10 minutes a day (that's all)

Each lesson is short enough to finish and long enough to feel the shift. Listen, practise, move on with your day.

10 minutes a day (that's all)

Each lesson is short enough to finish and long enough to feel the shift. Listen, practise, move on with your day.

Trained in real life

Co-parenting handovers. Difficult emails. 2am spirals. Each practice is designed for the exact moments that normally derail you.

Trained in real life

Co-parenting handovers. Difficult emails. 2am spirals. Each practice is designed for the exact moments that normally derail you.

SPQR becomes muscle memory

Stop, Pause, Question, Reframe. By the end you won't think about it — your body will run the protocol before your mind catches up.

SPQR becomes muscle memory

Stop, Pause, Question, Reframe. By the end you won't think about it — your body will run the protocol before your mind catches up.

Structure does the work

An email arrives. You press play. You follow along. No discipline required to start — the structure removes the need for motivation.

Structure does the work

An email arrives. You press play. You follow along. No discipline required to start — the structure removes the need for motivation.

Your 7-day roadmap

One practice per day. Each one builds on the last.

Welcome: What This Challenge Is and How to Use It

Introduction

Intro

Length: 8:29 mins

The SPQR Reset: A Practice for When Life Hits

Nervous System Reset

Lesson 1

Length: 9:53 mins

Amor Fati: Learning to Work With What Happens

Stoic Acceptance

Lesson 2

Length: 9:25 mins

Premeditatio Malorum: Preparing for the Day Before It Starts

Premeditation of Adversity

Lesson 3

Length: 10:14 mins

The Obstacle as Training: Seneca on Difficulty and Growth

Resilience

Lesson 4

Length: 6:01 mins

Stoic Gratitude: A Quieter, More Honest Practice

Stoic Gratitude

Lesson 5

Length: 7:25 mins

The View From Above: Seeing Your Life From a Greater Distance

View from Above

Lesson 6

Length: 8:39 mins

Integration: Turning Seven Days Into a Way of Living

Integration

Lesson 7

Length: 7:26 mins

What Comes Next: Your Practice Beyond the Challenge

Wrap-Up

Outro

Length: 6:15 mins

Get started

Everything included, free

Seven days. One Stoic practice per day. Ten minutes. Yours forever.

Start the challenge

Free

One practice per day. One audio lesson per day. See what shifts.

7 daily audio lessons (6–10 min each)

The Stoic Power Workbook (PDF)

Permanent access — revisit anytime

No card required. Completely free.

Inside the Challenge

What you get in 7 days.

Daily Audio Lesson

One short lesson each morning. Press play, follow along, get on with your day. 6-10 minutes each.

The SPQR Method

A 30-second reset you can use anywhere — before a meeting, during a spiral, after a difficult conversation.

The Stoic Power Workbook

A companion PDF with every exercise, prompt, and framework from the challenge. Yours to keep forever.

Real-Moment Practice

Each lesson is built around a specific situation — not abstract theory. Co-parenting, difficult emails, 2am thinking.

Daily Email Structure

An email arrives. You press play. You practise. No planning, no decision-making, no motivation required.

Permanent Access

Finish in 7 days or take your time. Everything stays available. Come back whenever you need a reset.

How it works

A simple path from reading about Stoicism to practising it.

Sign up (30 seconds)

Enter your email. No card, no commitment. You'll get your first lesson immediately.

Sign up (30 seconds)

Enter your email. No card, no commitment. You'll get your first lesson immediately.

One lesson per day (10 minutes)

Each morning, an email arrives with a short audio lesson and one practice to try that day. Listen, practise, move on.

One lesson per day (10 minutes)

Each morning, an email arrives with a short audio lesson and one practice to try that day. Listen, practise, move on.

Use it when it matters

A difficult conversation. A spiral at 2am. A decision you keep avoiding. The practices are designed for those exact moments — not for a meditation cushion.

Use it when it matters

A difficult conversation. A spiral at 2am. A decision you keep avoiding. The practices are designed for those exact moments — not for a meditation cushion.

Reviews

What people say after 7 days

Monica Brown

"Succinct and practical, this course offered exactly what I was craving to address my sense of overwhelm during a transitional phase of life. Every morning I looked forward to the content that I knew would positively impact my day, my mind, and my ability to keep growing."

Cheryl Pease

"This course was genuinely insightful, not because it offered lofty philosophy, but because it translated ancient principles into practical, modern application. It avoided motivational fluff and instead encouraged clear thinking, self-honesty, and discipline. The real strength was its focus on what is within our control and the quiet power that comes from letting go of what is not."

Katie Gee

"I've been following Jon and his material for a while now. I can honestly say I'm at least a bit calmer and have more gratitude and embrace more of what's happening in the moment than even a few years ago."

Sara Moore

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

Patricia Clark

"I found it incredibly helpful and will incorporate the practices, not only in my own life, but share them with my students. This actually gave me more confidence and clear direction."

Matt Rassette