#24: Stoicism 101

Mastering Stoicism: How Ancient Wisdom Can Transform Modern Life

In this episode of Signal Over Noise, we explore the core principles of Stoicism — an ancient philosophy that has helped warriors, emperors, and prisoners survive the worst conditions with dignity and resilience - and give you 5 key takeaways and strategies for easy daily implementation to enrich your life. Learn practical strategies to control your responses, manage anxiety, and live with purpose in a chaotic world.

• The story of Vice Admiral James Stockdale’s survival in the Hanoi Hilton and what it teaches about resilience.
• The dichotomy of control: what you can and cannot influence.
• How to differentiate facts from stories to reduce suffering.
• The power of negative visualization and daily gratitude practices.
• Examples of Stoicism in action: from Roman emperors to modern prisoners of war.
• Simple daily exercises to embody Stoic virtues and build mental toughness.
• The importance of living as if you’re mortal to appreciate the present.
• How virtue and integrity shape your character regardless of outcomes.

• (0:02) - The story of James Stockdale and the Hanoi Hilton
• (1:13) - What is Stoicism and its relevance today
• (2:08) - The core idea: control what you can, accept what you cannot
• (3:08) - Practical examples: traffic, social media, and emotional reactions
• (6:22) - How prisoners of war maintained dignity through Stoicism
• (7:55) - The life and teachings of Epictetus
• (9:31) - Marcus Aurelius' meditations and leadership
• (12:19) - Applying Stoicism in modern adversity
• (13:43) - The role of judgment in suffering
• (15:20) - The impermanence of life and living with urgency
• (19:09) - Daily practice: Memento Mori and gratitude
• (23:24) - Visualizing loss to foster resilience
• (24:17) - Practicing appreciation through daily routines
• (26:05) - Simplifying Stoicism: the five core principles
• (28:37) - Practical daily exercises for integrating Stoicism
• (30:44) - Embrace your power to respond and live virtuously
• (31:15) - Final thoughts: cultivate resilience, virtue, and presence