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We will talk more about NordVPN at the end
of this video but for now let’s get on with

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5 ways to start your day from the morning
routine of Marcus Aurelius.

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Marcus Aurelius says “At dawn, when you
have trouble getting out of bed, tell yourself:

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‘I have to go to work – as a human being.

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What do I have to complain of, if I’m going
to do what I was born for – the things I

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was brought into the world to do?

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Or is this what I was created for?

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To huddle under the blankets and stay warm?”

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He was the emperor of Rome from 161 to 180
AD and is considered as the last of the Five

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Good Emperors.

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During his rule, he found the time to construct
a series of autobiographical writing known

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as Meditations, in which he admits difficulty
in getting out of bed in the morning.

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He has a conversation with himself where he
reminds himself that everything in nature

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is working, the plants, the birds, the bees,
all doing what it was born to do to keep the

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world evolving and we as human beings are
not exempt from doing our part, regardless

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of our social status.

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Every single life form is serving and working
and it is our duty to do the same.

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Every day, we must remember to do our part
for the world and to fail in that endeavor

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is to go against nature itself.

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Thanks to his prolific journalling, we have
a fair idea of what his morning routine would

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have looked like and in this video we will
be diving into 5 different things Marcus Aurelius

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would have done in his mornings and how we
can follow or adapt that routine to our modern

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day lives.

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1.

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Greet your mornings with gratitude
Marcus Aurelius tells us that “When you

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arise in the morning, think of what a precious
privilege it is to be alive – to breathe,

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to think, to enjoy, to love”
Marcus Aurelius, despite spending most of

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his life in the battlefield, greeted every
morning with gratitude.

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He was so obsessed with perfection and improving
his character that he saw each day as a provision

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to do things better and was thankful for all
the opportunities that he got.

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On the other hand, we in the modern world
spend way too much of our time focusing on

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our problems in pursuit of our materialistic
desires and in worrying about superfluous

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uncertainties that we see each day as a miserable
battleground for survival rather than seeing

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it as a miraculous opportunity to be alive,
to experience joy and to be able to love.

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Yes, our modern world is far more complex
and given the current scenario, there are

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far more things to be concerned about like
the ongoing pandemic, unemployment, climate

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change and so on but ask yourself if you had
the chance to be reborn at any time in human

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history.

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What would you choose?

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You may choose to be in the stone age to experience
the invention of fire or you might choose

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the time when Michelangelo added the final
daubs of paint to the Sistine Chapel, or in

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16th-Century to witness Shakespeare’s opening
nights.

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However, living to see these momentary highlights
would also bring myriad downsides.

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If you got ill, your medical care might involve
leeches and trepanning.

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There is a high probability that you would
be poor and hungry for most of your life.

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Hence, if you had the chance to be reborn,
one of the smarter, more prudent choices would

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be today; right now.

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We should be thankful for being alive just
for rising up in the morning.

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Because not everyone is so lucky to see that
sunrise.

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Therefore, regardless of your life’s situation,
you should be grateful for getting the precious

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privilege to be alive – to be able to breathe,
think, enjoy and love.

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Remember, the person who died last night was
most likely craving for that one extra breath.

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2.

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Practice Premeditatio Malorum
According to Marcus Aurelius “When you wake

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up in the morning, tell yourself: The people
I deal with today will be meddling, ungrateful,

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arrogant, dishonest, jealous, and surly.”

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Premeditatio malorum or negative visualization
is a technique to anticipate the worst so

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that we can adequately prepare ourselves for
the challenges that lie ahead.

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Stoicism being the practical philosophy, makes
us see the world the way it is rather than

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imagining it as an ideal society.

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Despite being a man of great discipline and
temperance, Marcus Aurelius is believed to

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have practiced this form of negative visualization.

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He mentally prepared himself for the people
he might encounter, and was ready to handle

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anyone, no matter how difficult or abrasive
they may be.

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The idea here is not to keep worrying or have
a pessimistic approach but to stay prepared

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for the future.

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We know that misfortune can befall us at any
moment.

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So if misfortune comes, it’s better to be
prepared than unprepared, and negative visualization

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helps you with just that.

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To understand this, let us look at this doctor’s
analogy.

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Often known as an autopsy in American English,
a postmortem is when doctors try to find out

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why a person died.

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They look at the person after the event of
death.

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Negative visualization is like a premortem.

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We ask what could go wrong in advance, before
we start a trip, or launch a product, or go

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on a job interview.

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Let’s say you have a job interview the day
after tomorrow.

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Instead of imagining the most likely scenario,
imagine the worst possible case, generally

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things that could go wrong, even if those
things are unlikely to happen, say for example

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your CV catching fire.

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After visualizing this worst case scenario,
you will now want to be prepared and you will

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not only bring your CV on paper but also on
a USB stick, or you’ll email it to the company

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in advance.

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The Stoics recommend negatively visualizing
not only specific events such as the job interview,

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but also more general things like your body,
relationships, finances and so on.

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Say your grandma died and you were overwhelmed
with grief.

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Visualise how your life would have been had
you never known her.

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This will give you a feeling of gratitude
for the time you spent with and appreciated

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her.

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That’s called retrospective negative visualization.

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We build up our fears to the point that they
are larger than life.

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Confronting them and even temporarily experiencing
them, can help you overcome such barriers.

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You can practice negative visualization every
morning by keeping your expectations upfront

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and by being far more honest with yourself.

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Ask yourself - What could go wrong?

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How would you handle such scenarios?

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Can you overcome or plan for them?

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When you prepare for the worst in the morning,
you are in a better place to deal with disaster,

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if and when it does arise during the day.

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3.

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Practice deliberate discomfort
Marcus Aurelius instructs us to “Set aside

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a certain number of days, during which you
shall be content with the scantiest and cheapest

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fare, with coarse and rough dress, saying
to yourself the while: "Is this the condition

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that I feared?”

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When he was a boy, a young Marcus Aurelius
would voluntarily wear basic clothing, sleep

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on the ground to embrace the Greek practice
of Agoge, most commonly used to describe the

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harsh and brutal training regime employed
by the Spartans to develop endurance, resilience

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and strength of will.

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This practice of deliberate discomfort was
common amongst the ancient Stoics.

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The motive behind this practice is to constantly
test ourselves by making life routinely uncomfortable

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in some way to harden ourselves for the day
we may need to live it for real.

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According to Stoic philosophy, just because
you can afford yourself a nice meal every

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single day, doesn’t mean you should do so,
in fact you may feel better if you skip a

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few meals from time to time, just to experience
hunger.

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It builds perseverance and grit, but more
importantly, it demolishes the need for comfort.

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Once you overcome the need for comfort, life
will become much easier because eventually

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there will be days where setting your goals
and sticking to them will be far easier.

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Keeping in mind typical lifestyles of the
modern world, the best time to routinely practice

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voluntary discomfort is in the mornings.

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One modern method of voluntary discomfort
is starting each morning with a cold shower.

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Implementing cold showers into your daily
routine can not only build mental and physical

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endurance, but they also promote fat loss,
reduce depression, lower stress, and improve

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circulation.

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You could also try other things like sleeping
on the floor, pushing extra weights in gym,

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avoiding social media so that you can use
your morning time for productive work like

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journaling or reading.

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Many of us in modern society live in relative
comfort, so voluntary discomfort is a true

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reminder of how good we really have it.

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By taking extended periods of not eating,
taking cold showers, sleeping on the floor,

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and foregoing other modern advances we then
become more grateful for the things we do

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have but often take for granted.

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The more you seek the uncomfortable, the more
you’ll become comfortable.

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4.

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Journaling
Marcus Aurelius explains “The recognition

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that I needed to train and discipline my character.

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Not to be sidetracked by my interest in rhetoric.

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Not to write treatises on abstract questions,
or deliver moralizing little sermons, or compose

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imaginary descriptions of The Simple Life
or The Man Who Lives Only for Others.

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To steer clear of oratory, poetry and belles
lettres.

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Not to dress up just to stroll around the
house, or things like that.

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To write straightforward”
In 1994, a professor of Psychology at the

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University of Texas, Dr. James Pennebaker
and his team conducted an experiment in which

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they split people who had been out of a job
for eight months into three groups.

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The first group was asked to write about their
layoff and how they felt about it, the second

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was invited to write but about nothing in
particular, and the final group was given

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no writing instructions.

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The participants that recorded their layoff
experiences were notably more likely to find

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new jobs in the aftermath of the study.

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By writing, they were able to formally declutter
the stress and the noise in their minds and

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become more aligned with what they were feeling.

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It gave them the push they needed to grasp
where they were and where they needed to go.

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The practice of journaling reflects Stoic
practicality, allows us to think more clearly

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and helps us to live a virtuous life.

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At dawn, Marcus Aurelius would rise early
from his sleep, sit at his desk, organize

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his thoughts, and write detailing his Stoic
philosophy, and preparing for the day ahead.

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Through his practice of journaling, the Emperor
was able to reflect upon the thoughts he was

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having about himself, his relationships with
other people, the world around him, and his

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place in it.

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Life these days has a high potential to cause
stress, anxiety, and worry.

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There is so much around us that keeps us distracted,
stimulated and fighting for our attention.

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It can be difficult to keep a clear head.

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The human mind is extremely noisy, and the
practice of journaling gives us the opportunity

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to articulate our thoughts, reflect on how
we handle different situations, and clarify

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the way in which we wish to approach life.

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In stoicism the art of journaling is more
than just keeping a diary.

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This daily practice is philosophy.

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It is how you prepare for the day ahead in
the morning and reflect on the day that has

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passed in the evening.

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By writing and reading your own experiences,
you remind yourself of the things you have

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learned from mentors and teachers, and provide
a tool for yourself to realign with the person

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you want to be when you feel like you are
wandering from that path.

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You can start this practice by putting aside
10 minutes in the morning and writing in whatever

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form you find is most convenient for you.

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You can write or jot notes down on paper or
pull up an empty document on your computer

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and record your thoughts.

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It is the process that counts.

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The more we write, the more our philosophy
ingrains itself in our character, and the

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less we will find ourselves forgetting the
wisdom that we have come across in the past.

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5.

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Tackle The Most Important Task First
In our final quote from Marcus Aurelius today,

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he tells us to “Concentrate every minute
like a Roman—like a man—on doing what’s

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in front of you with precise and genuine seriousness,
tenderly, willingly, with justice”

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It is well known that Marcus would tackle
his most difficult tasks first.

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He did not procrastinate or put things off.

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He never neglected hard work or avoided his
most unpleasant duties.

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He had a job to do and he never complained
about it to himself or to anyone else.

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Every day we have a list of things we would
like to accomplish but we hardly ever get

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as much done as we’d like.

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When you have that list of things to do, there
are clearly items that are more important

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than others.

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Stuff that we really should tackle and stuff
that may be nice, but not essential.

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For example, if you’re trying to write a
report that is due, then that would probably

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be your most important task.

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Despite knowing this fact, you work on everything
else.

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You avoid working on your report due to procrastination.

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In the end, your most important task often
ends up as the one still left on your list.

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Which is why it is recommended to do your
most important task the first thing in the

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morning.

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The idea behind tackling the most important
task first is that each morning if you complete

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a task that you will most likely procrastinate
on, you go about your day knowing you’ve

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done it and the rest of your day will be easy
in comparison.

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For example, let’s say you have to do laundry,
grocery shopping and prepare a report on the

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same day, and find preparing the report to
be challenging or tedious.

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Then, the way to prioritize your to do list
is to start doing the task that you will most

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likely procrastinate on.

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In this case, it would recommend that you
complete your report first before you do anything

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else.

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Once you have gotten the dreadful task out
of the way, going grocery shopping and doing

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laundry doesn’t look that bad in comparison
and you will feel more empowered.

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The reason behind this approach is in the
morning your mind is clear, everything is

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quiet, and you haven’t gotten pulled into
six different directions–yet.

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It’s your one opportunity to prioritize
the thing that matters to you most, before

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your phone starts ringing and email inbox
starts dinging.

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By completing the important task on your to-do
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If you enjoyed this video, please do make
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for more videos to help you find success and
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don’t forget to subscribe.

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Thanks so much for watching.