Free. No card required.
A free 7-day audio challenge with a companion workbook. Learn seven Stoic tools for staying calm under pressure, and keep everything forever.
By signing up, you’ll receive the seven lessons, occasional practical emails and relevant offers from The Stoic Handbook. Unsubscribe anytime.
Close
the
gap
between
knowing
what
to
do
and
actually
doing
it
under pressure
202
Challenge reviews
4.92
Average rating
45,194
Course students
600K+
Podcast downloads
Seven tools. One week. A practice that stays.
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
Stoic Reframing
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
Start the challenge
Free
One practice per day. One audio lesson per day. See what shifts.
By signing up, you’ll receive the seven lessons, occasional practical emails and relevant offers from The Stoic Handbook. Unsubscribe anytime.
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 starts with a specific situation, such as a difficult conversation or lying awake at 2am.
Daily Email Structure
An email arrives. You press play. You practise. The next step is already laid out.
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.
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."
5
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."
5
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."
5
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."
5
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."
5
Matt Rassette
"This was an incredible course. Highly informative with well structured exercises. I connected more deeply to it than I expected."
5
Your guide
Jon Brooks
Jon founded The Stoic Handbook and hosts its podcast. He came to Stoicism after years spent testing different approaches to personal change. What stayed was the practice.
His approach is practical and sceptical. He tests the ideas in ordinary life, then notices what works and what doesn’t. He made this challenge as a simple way to practise for seven days before deciding what you think.
Stoic lineage
Built on Stoic first principles
Epictetus
It is not things themselves that trouble people, but their opinions about things.
Seneca
We suffer more often in conjecture than in reality.
Marcus Aurelius
Be like the promontory against which the waves continually break, but it stands firm and tames the fury of the water around it.
FAQ
Clarity before you start
Is this really free?
How long does each day take?
Do I need to know anything about Stoicism?
What format are the lessons?
Can I do it at my own pace?
What happens after the 7 days?
Is this therapy or medical advice?
I've done your other courses. Will this repeat the same material?
Start here
Try the practice for seven days.
One free audio lesson arrives each day, with a companion workbook.
By signing up, you’ll receive the seven lessons, occasional practical emails and relevant offers from The Stoic Handbook. Unsubscribe anytime.