Stoic Wisdom for Digital Balance

Eric Marquette

Alright, so let’s dive into what digital asceticism actually means, because, let’s be real—asceticism is not a word people hear every day. It’s this Stoic-inspired idea that by intentionally cutting out excess, we can bring balance back into our lives. I mean, Marcus Aurelius totally nailed it with his emphasis on discipline and intentional living, didn’t he?

Nova

Exactly. Marcus believed that discipline wasn’t about deprivation—it was about clarity. He often highlighted how a cluttered mind leads to poor judgment. In a digital sense, it’s about removing distractions to regain focus, making space for what truly matters.

Eric Marquette

Right, like, think about how many notifications we get every single day. Half of ’em we don’t care about, but they break our flow anyway. And the crazy part is, most of us just kinda accept it, like, “Oh well, that’s life.” But it doesn’t have to be, right?

Nova

Not at all. Epictetus’s concept of the dichotomy of control is so relevant here. He reminds us to focus only on what we can control, and let go of what we can’t. So, when it comes to digital habits, we can’t control the sheer number of notifications out there, but we can decide how we interact with them. For example... setting screen time limits or disabling non-essential alerts.

Eric Marquette

Yeah, like turning off those email pings during dinner or—I I love this one—batching your social media time into, like, dedicated blocks instead of random checks. That’s a game changer.

Nova

It is. And it’s powerful to see how small, deliberate actions like that ripple into larger changes. Seneca, for instance, talked about the value of time—how it’s the one thing we squander the most but can never get back. If he could see how much of it we’re losing to mindless scrolling, well... I think he’d be appalled.

Eric Marquette

Totally. It’s kinda wild when you think about it—like, if you add up the hours we spend on our phones, it’s like, oh wait, there goes my entire Saturday. Poof. Gone.

Nova

Exactly, and that’s why evaluating your tech habits regularly is so important. Ask yourself, “What value am I getting from this?” If the answer doesn’t align with what you find meaningful—your priorities, your goals—it’s time to reassess.

Eric Marquette

Right. And you don’t have to ditch tech completely, either, which is the cool part. You just gotta be, like, super intentional with it. Decide what serves you and toss the rest. Easy... in theory, at least.

Nova

It does take practice, but it’s absolutely possible. By applying these Stoic tools—discipline, control over reactions, and valuing time—you can reshape your digital relationship without feeling overwhelmed. And each small step compounds. The key is to start simple—disable notifications, set limits, and track how those changes feel.

Eric Marquette

Yeah, and it’s kinda liberating when you realize, hey, no one’s forcing me to be glued to my phone. I can, like, actually reclaim my time and energy. That’s some powerful stuff.

Eric Marquette

It’s kinda wild when you think about how much control we actually have over our tech use, right? I mean, it’s like what we were just talking about—it’s all about intentionality. Claire, from Stoicminds, has this great analogy I keep coming back to—she compares technology to fire. It can warm and sustain you, or it can burn everything down. That balance, Nova, flows right into what we’ve been saying. What’s your take on the idea that it’s not the technology itself, but how we choose to use it that really matters?

Nova

It’s a sharp observation. Stoicism has always emphasized discernment—choosing how to engage with things rather than being at their mercy. Claire’s point reminds me of a lesson from Ryan Holiday: temperance is key. When we overindulge in technology, it disrupts our balance. But when we use it with care and moderation, it supports our values and goals.

Eric Marquette

Exactly, it’s not about smashing your phone against the wall or anything. It’s more like realizing, hey, maybe I don’t need to check email 27 times a day, right? You’ve gotta own the tech, not let the tech own you.

Nova

Absolutely. And speaking of owning it, one way to regain control is through mindfulness. Claire also mentioned intentional engagement—like creating pauses before you interact with your devices. For instance, ask yourself: Why am I picking up my phone right now? Is this meaningful, or am I just filling a void?

Eric Marquette

Oof, that question hits hard. I mean, I’ve definitely found myself opening apps outta habit, not for any real reason. You ever catch yourself doing that and think, what the heck am I even looking for?

Nova

It happens to all of us. Social media, in particular, can easily pull us into validation loops. That’s where Stoicism’s focus on internal validation becomes so pivotal. Epictetus would remind us that our worth isn’t determined by likes or comments—it comes from living in alignment with our values.

Eric Marquette

Right. And if you think about it, social media can be this endless pit of comparisons—a "highlight reel" of everyone else’s life. So, yeah, taking a break—like a solid social media detox—sounds pretty appealing. Nova, do you think that’s something the Stoics would actually endorse?

Nova

They would. Marcus Aurelius often emphasized simplicity, finding peace in what’s essential. A detox acts as a modern expression of that principle. It’s not about abandoning social media forever, but momentarily stepping back to reflect on how it fits into your life. Many who try it say they discover a profound sense of clarity and freedom.

Eric Marquette

Yeah! I mean, I’ve heard stories about people who scale back their social media use and find they’re way happier, more focused, and, get this... even sleep better. And honestly, who doesn’t need better sleep?

Nova

It’s transformational. When we detach from seeking outside validation and focus inward, it creates space for personal growth. Stoic virtues like wisdom and self-discipline guide us here—helping us see technology as a tool to serve us, not something to chase approval with. Little breaks from the digital world can lead to big changes.

Eric Marquette

Right, and it’s not just about cutting things out—it’s about building better habits around tech. Like, maybe swapping that nightly social media scroll for a reflection on your day. Or just enjoying the fact that you’re, I don’t know, not glued to a screen for once.

Nova

Exactly. It’s all about being intentional. Make deliberate choices with your time, and technology becomes an ally rather than a distraction. Temperance, mindfulness, and a commitment to your well-being—that’s how Stoicism helps us thrive in a hyperconnected world.

Eric Marquette

Alright, so here’s the challenge: What can you apply today? Silence a few notifications, take a social break, or try a digital detox for a weekend. Start small—start intentional. Trust me, your sanity will thank you.

Eric Marquette

Alright, so let’s build on that. We’ve talked about being intentional and taking breaks, but here’s the thing—our world is wired for constant engagement. Emails, Slack messages, Zoom calls—it’s like this unending race to keep up. Honestly, Nova, where do we even start in turning all this digital chaos into something that actually serves us?

Nova

Great question. It begins with intentionality. Stoicism teaches us to focus on what’s within our control, and that’s where practices like digital mindfulness come in. For example, in "From Pixels to Presence," there’s this concept of creating structured cycles of tech use—dedicated times for being online and offline. It’s about regaining control over when and where we engage.

Eric Marquette

I love that. So, instead of checking your phone first thing in the morning, maybe you set, I don’t know, a 30-minute buffer? Like, get out of bed, have some coffee, look out the window—do anything except dive straight into emails.

Nova

Exactly. That’s a form of mindfulness, bringing awareness to how you start your day. Marcus Aurelius might’ve put it this way: begin with clarity, not clutter. And intentional routines can help. For instance, setting phone-free zones at home or dedicating mornings to deep work before checking social media.

Eric Marquette

Oh, mornings... such a prime target for chaos, right? You check one thing, and bam—an hour’s gone. Like, what just happened?

Nova

It’s all about reclaiming time. Seneca often spoke of how we fritter away our most valuable resource—time—without thought. These structured digital detox practices ensure we spend time on what truly matters, whether that’s meaningful work or connecting offline with loved ones.

Eric Marquette

And speaking of offline... let’s talk about nurturing relationships. I feel like we’re all guilty of texting instead of calling, or worse, scrolling when we’re with friends and family. How does mindfulness fit into this?

Nova

Great point. Mindful presence boils down to being fully engaged with the people around us. Instead of half-listening while checking your phone, practice what the Stoics called living in accordance with nature—being present in the moment. This could mean prioritizing face-to-face conversations or setting aside dedicated device-free times with those who matter most.

Eric Marquette

Totally. It’s amazing how a simple change, like putting your phone face down during dinner, can shift the vibe completely. Suddenly, it’s like, oh wait, we’re actually talking to each other—not just coexisting.

Nova

That’s the essence of connection—focusing on quality over quantity. And let’s not forget the role of meditation here. It’s a powerful Stoic tool for managing stress and refocusing. Even just a couple of minutes of deep breathing can help recenter your mind in the middle of a hectic day.

Eric Marquette

Yeah, and honestly, meditation kinda gets a bad rap sometimes. People think you need candles, chants, or whatever, but really, it’s as simple as closing your eyes and taking five slow breaths.

Nova

Exactly. Meditation doesn’t have to be complicated. It’s just about creating a pause amidst the noise. Marcus Aurelius practiced this kind of reflection daily—it’s why his Meditations are so impactful even today. He’d step back, breathe, and re-center on what truly mattered.

Eric Marquette

Right, and I think that’s the takeaway here: slowing down, being intentional, and making room for clarity. It’s like pulling the plug on all that mental static—it’s such a relief when you actually make space to just... breathe.

Eric Marquette

So, as we’re talking about mindfulness and creating space to breathe, it got me thinking about something we don’t often discuss—solitude. Not loneliness, but that intentional time to just be with yourself. Nova, how does that fit into this whole balance equation?

Nova

Solitude is essential. It’s different from isolation. Solitude is about creating space for yourself—space to reflect, to clear your mind, or even just to breathe. Seneca, one of the Stoic greats, often said that stepping back from the noise of the world was a way to realign with what truly matters. And in our hyperconnected world, solitude feels more important than ever.

Eric Marquette

Right, and it’s crazy to think about, because we’re surrounded by people—well, virtually, at least—almost all the time. It’s like notifications and emails have taken over our alone time. But stepping back... that’s when the magic happens, isn’t it?

Nova

Exactly. Marcus Aurelius reflected on the importance of stillness—it’s all over his Meditations. He believed that even in the chaos of public life, we can create moments of inner peace—pauses to reconnect with ourselves. That stillness gives clarity and focus, even in the midst of distraction.

Eric Marquette

Yeah, and that pause—man—when you make time for it, it’s like, suddenly things fall into place. I started carving out, like, twenty minutes every morning to just sit, no phone, no noise, and... it’s a game-changer. How can solitude help with those big mental resets we all need so badly?

Nova

Well, solitude can clear the mental clutter we carry around all day. It allows space for deep thinking and creativity. Without it, we’re just reacting—constantly pulled in different directions. Intentional solitude helps us shift from reacting to reflecting. It’s also where personal growth takes shape. Think of it like pruning a garden—it removes the unnecessary so strength and beauty can thrive.

Eric Marquette

Ooh, I like that—pruning. Yeah, sometimes you just need to step back and say, “what’s actually worth my time and energy?” Honestly, with all the noise—digitally and mentally—it’s hard to even hear your own thoughts.

Nova

And that’s exactly why it’s so crucial. Solitude doesn’t mean disconnecting from people or the world forever—it just means creating those intentional pauses for yourself. Silence is where clarity lives. When we unplug for even a few quiet minutes each day, we reclaim mental calm and focus. That’s true resilience.

Eric Marquette

It’s funny, isn’t it? Solitude is free, it’s simple, and yet it’s something so many of us don’t think about doing. But when you do, it’s like... everything just clicks.

Nova

That’s the beauty of it. The Stoics weren’t against engagement with the world—they just knew the value of stepping back to strengthen themselves. Solitude gives us the tools to return to life’s challenges with energy and clarity, rather than exhaustion.

Eric Marquette

Right, and I feel like that’s the mission today—start taking small steps. Whether it’s an early morning reflection, an afternoon walk by yourself, or even just journaling, solitude’s like this little reset button for your brain.

Nova

Absolutely. Stoic principles like mindfulness and self-discipline guide us here. Use those moments for intentional reflection, to focus on what really matters to you—and let go of everything else. As Marcus Aurelius said, tranquility comes when you free yourself from things that drain you.

Eric Marquette

And that’s what this whole episode’s been about, right? Reclaiming balance, finding space, and remembering that you—you—are in control. So, thank you, listeners, for letting us take this journey with you.

Nova

Yes, thank you. Remember, technology is a tool—it’s not the enemy. By intentionally shaping our relationship with it, practicing mindfulness, and embracing solitude, we can create a life of clarity and purpose. You have the power to make those changes.

Eric Marquette

On that note, we’re wrapping up here. Keep embracing that Stoic wisdom, folks, and like always... be intentional. See you next time!