What’s the first thing you do when you wake up in the morning? I bet I can guess…you check the notifications on your phone. What about when you’re sitting on the toilet? Also…on your phone. Then the TV’s on and you catch a clip of a big news story…now you’re sucked in. The constant barrage of digital distractions seems to be so ubiquitous that we can’t escape it. The endless news cycle causes you a rollercoaster of emotions as it bounces from one story to the next.

Your digital devices are everywhere. They’re in your pocket, on your wrist, in your ears, and even when you’re at work, you're most likely at a computer. This has become such a normal part of our lives that we accept these distractions as the norm.

One of the best things we can do for ourselves is develop the ability to control how we respond to external stimuli. We need to learn to focus and direct our energy towards what’s really important, and away from the incoming distractions.

The Stoics believed in developing self-control and a clear, unbiased mind. How did they do this? They had core practices to help them achieve their goal.

Here are 3 Stoic practices that can help calm the mind and improve your focus:

Understand that how we respond to external factors is lies in how we perceive it. This isn’t without saying that there’s no merit getting upset or frustrated at a situation, because it’s okay to be. But we’re often victims of our own imagination by inflating the severity of an inconvenience. Some things we can do to control our perception:

There are things we can control and things we can’t. If we can control something, great, control it. If not, it’s out of our control and worrying about it is creating more anxiety than it’s worth.

You can control: your thoughts, choices, behaviors, and responses.
You don’t control: outcomes, other people, external events.

Letting go of the uncontrollable creates more freedom than you think.

Everything you have is temporary, everything you get is a bonus. You were fine before you had it, and you’ll be fine after it’s gone. Realize that some things take time. But being grateful for the things you already have is the simplest thing you can do for your happiness.

Focus on what’s present, not what’s missing.
Appreciate the simple things.
Remind yourself that life is fragile.

To sum it up, perception shapes your reality, control directs your energy, and gratitude grounds your spirit.

For one day, consciously avoid reacting emotionally to any frustration. Observe how it changes your mindset.