Two Acrobats: A Short Story About The Dichotomy Of Control

Two Acrobats: A Short Story About The Dichotomy Of Control

Once upon a time, there was a pair of traveling acrobats. One was a seasoned veteran, while the other was a budding apprentice. The teacher was a poor widower. The student was a young girl named Meda. 

 

They would travel from town to town, performing in the streets to earn enough to eat. It would take them hours to navigate the narrow streets of the old towns, pushing and pulling on the long bamboo poles they used for their aerial stunts—guiding them one way and then another like a needle and thread through tough fabric. 

 

Eventually, they would arrive at a city square where they would anchor their poles as best they could. Then, the performance would begin. 

 

Meda would climb to the top of the highest poles where she would tumble, balance, and swing to the amazement of spectators. Despite all this risk and effort, the duo struggled to earn enough money. 

 

One day, the teacher said to the apprentice, “We need to take more risks. We need to shock the people. To do this, we must focus fully on each other. I will watch you with all my attention to make sure you don’t fall, and you will do the same for me.” 

 

Meda pondered the proposal, and after a pause, replied, “I think we must focus on ourselves. I will focus on myself with my full attention to make sure I don’t fall, and you will do the same for yourself.” 

 

Meda’s words that day were the wisest.

Memento mori life tracker

A short story about The Dichotomy of Control

 

Meda’s words were the wisest because she understood that her partner’s actions were not within her control, and were therefore not worthy of her focused attention. Conversely, her own actions were entirely within her control, and therefore in need of her attention. 

 

She understood the Stoic practice called The Dichotomy of Control, which simply entails identifying that which is within and outside of your sphere of influence. We accept what we can control and give it our full attention. We gracefully discard or let go of what we cannot control.

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21 Human Performance Tips For Busy People

21 Human Performance Tips For Busy People

To say my life is busy is an understatement. Writing this blog is my passion. I wouldn’t trade it for the world. But writing the blog, two weekly newsletters, and a book is a tall order. There is no team, there are no editors, web developers, graphic designers, or social media managers. I do it all. Now add all this on top of my full time job—and not just a job, but a corporate career at a prominent company. Finally, my roles of father and husband supersede all of this. This is a percarious balance, but I refuse to burn the candle at both ends. I refuse to hustle and grind, as those terms connote hurriedness and clenching. Instead, I take care of myself. I strongly believe that optimizing for health and human performance is the only way I’ll maintain this balance over the long term. 

 

I’ve put a lot of thought into how to do this and I’ve done a lot of research. So I wanted to share with you my imperfect insights on how to fit health and human performance protocols into even the busiest of schedules. 

 

First, I’ll present the health and human performance optimization tools as I categorize them by sleep, diet, health, and focus. Then, at the end, I’ll explain how I manage to fit this all in. 

 

I want to make it clear, however, that nothing in this article substitutes professional health advice. The article does not aim to address illness or disease. I’ll provide sources at the end for as many of the protocols as I can. 

 

21 human performance tips

 

Sleep

 

  • Track your wake time: Three to four hours after you wake is the optimal time to focus for most people. 

 

  • Go for a walk as early as possible after waking: The optical stimulus of scenery flowing by your field of vision as you walk helps set your nervous system for the day. 

 

  • View sunlight as early as possible after waking: Natural sunlight helps set the endocrine system (hormones) for the day. It also sets the ‘internal clock’, meaning you’ll fall asleep more easily at night if you get natural sunlight early in the morning. 

 

  • Delay coffee: This is a tough one, but hold off for 60-90 minutes before having your first coffee after waking. Again, this relates to your body’s internal clock. This little delay can improve your sleep. 

 

  • Keep it dark: Dim the lights and limit screen use at least one hour before bedtime, but preferably two hours before. Wear a sleep mask if it doesn’t bother you too much. Studies have shown that even the faintest light in the room can diminish sleep quality. 

 

  • Don’t sleep in on weekends: Keep your sleep and wake times consistent every day of the week. 

 

  • Take a morningness-eveningness questionnaire: Whether you’re a night owl or an early bird is largely determined by genetics. A morningness-eveningness questionnaire is a scientifically-developed tool that helps you identify your ideal sleep and wake times based on your circadian rhythm type. Click here to take the quiz online for free (no affiliation).

This post contains affiliate links, which help us keep the blog afloat. Click here for more information.

Graphic image of silver-plated men striving forward to represent an article on human performance

Diet

 

  • Intermittent fasting: Going for stretches of 12-14 hours without eating is not just a weight loss fad. There’s a lot of evidence supporting several health benefits that fasting produces. One such benefit is the repairing of cells. When your cells have a surplus of energy, they multiply. However, when your cells feel that they may be deprived of energy, instead of multiplying, they repair themselves. You may not want to do this all the time, but why not once in a while?

 

  • Vitamin D: Most people would benefit from supplementing with vitamin D, especially during the winter months. 

 

  • Omega 3: Is not only beneficial for heart and brain function and health, but has also been shown to alleviate depression. 
Memento mori life tracker

Health

 

  • 150 minutes of Zone 2 cardio per week: Zone 2 cardio is when you’re exerting yourself just to the point that your heart rate is elevated, but you could still have a conversation without having to pause between words to catch your breath. 

 

  • Heart health metrics: Of course, when it comes to heart health, please consult with your doctor. Don’t take cardiovascular health advice from a blog on mindfulness and Stoicism. Ask your doctor about your levels of Apo B, which is a crucial measure of cardiovascular health, but one that is less evident to most people than, say, cholesterol. 

 

  • Colon cancer screening: Do this no later than 40 years of age. 

 

  • Mammograms: Women aged 45 to 54 should get mammograms every year. Women 55 and older should switch to mammograms every 2 years, or can continue yearly screening.

 

  • Stress vs Growth mindset: Your mindset and preconceived beliefs about stress change how it affects you. If you believe stress is bad for your health, it almost certainly will be. If you believe that in moderate exposures stress is a necessary ingredient for growth, you can reduce its harmful effects. Long-term stress is certainly harmful, but one-off, acute encounters with stress are simply the body’s way of preparing itself for challenge. 

 

Focus

 

  • Focus periods: The ideal duration for a period of intense focus is 90 minutes. 

 

  • Defocus: After a 90-minute bout of focus, take 20-30 minutes to deliberately de-focus. Go for a walk. Do some stretches. Have a snack. Do anything to disengage from the work. 

 

  • Don’t look down: Placing your computer monitor in a position that forces you to look slightly upward places you in a higher state of focus. You can also simply look upward when you’re about to re-focus. 

 

  • Recharge: Naps are OK for most people but yoga nidra (also referred to as Non Sleep Deep Rest) is an excellent, short practice that really recharges the batteries. Yoga nidra is basically guided meditation that usually involves a body scan. It’s incredibly relaxing, refreshing, and can be done in as little as ten minutes. Click here to check out my favorite YouTube channel for yoga nidra (no affiliation). 

 

  • Meditate: There are countless studies demonstrating that regular mediation practice can improve focus, memory, and attention. The study I found had participants meditate for at least 12 minutes a day, five days a week. 

 

Related article: Deepen Your Mindfulness Meditation Practice

Digital image of silver-plated men striving forward to represent an article on human performance

How to fit human performance into a busy schedule 

 

I’m going to re-list all the protocols you just read. But this time, for each of them, I’ll describe how you can condense it. The idea here is one that I’ve embraced in my own life, which is that something is better than nothing. I could let all my obligations beat me down to the point where I say ‘I simply don’t have enough time for this, so I can’t do it.’ Or, I can find a way, even if it means reducing everything to its bare minimum. 

 

Sleep

 

  • Track your wake time: If you keep your sleep and wake times consistent, this only needs to be done once and takes one minute. 

 

  • Go for a walk as early as possible after waking: Combine with the protocol below.

 

  • View sunlight as early as possible after waking: Dr. Andrew Huberman of the Huberman Lab podcast recommends doing this for 10-30 minutes. Sometimes, all I can manage is 2-3 minutes, which I believe is better than not doing it at all.

 

  • Delay coffee: Going for your morning walk and getting sunlight makes this easier.

 

  • Keep it dark: Just do it.

 

  • Don’t sleep in on weekends: Just do it. It’s tempting to feel that you need to get caught up on sleep, but renowned sleep researcher Dr. Matthew Walker has said that sleep doesn’t work like a bank account; we can’t hold on to savings.

 

  • Take a morningness-eveningness questionnaire: It takes five minutes and you only need to do it once. 

 

Diet

 

  • Intermittent fasting: I do this one day a week and intend to increase the frequency gradually as I age. Plus, skipping a few meals actually saves time.

 

  • Vitamine D: If you can afford it, just do it.

 

  • Omega 3: If you can afford it, just do it.

 

Health

 

  • 150 minutes of Zone 2 cardio per week: If you can, bike or walk to work, the grocery store, or virtually anywhere within a reasonable walking or biking distance. This kills two birds with one stone and takes less time than doing 150 minutes in addition to your commutes.

 

  • Heart health metrics: Heart health warrants the 60-90 minutes it’ll take you to schedule and attend the doctor appointment(s).

 

  • Colon cancer screening: Just do it.

 

  • Mammograms: Just do it.

 

  • Stress vs Growth mindset: This is just a mindset shift. It doesn’t cost you any time.

 

  • Take a deep breath, specifically this one: It only takes a few seconds.

Focus

 

  • Focus periods: You will get more done in these 90 minutes than you would otherwise. 

 

  • Defocus: It may seem counterproductive, but if you really stick to the above protocol, it pays dividends. 

 

  • Don’t look down: Setting up an ergonomic workstation takes a small, one-off time investment, but the returns are worth it. 

 

  • Recharge: Again, it may seem counterproductive, but a 10-minute yoga nidra practice turns a lethargic afternoon into a second morning of productive focus. 

 

  • Meditate: There are many days where I can only manage 10 minutes, but this is something I never skip because meditation to me is not a human performance protocol. It’s a means of connecting with life itself. 

 

Rest is essential for optimizing human performance

 

I’ll leave you with one more protocol: take time off. Take breaks of more than just a weekend. Take that time to do more on the above protocols. I’ll be taking one of these shortly. I can’t wait to go for a long hike, and find an open space where I can sit and meditate for at least an hour. I’ll be battling jet lag, so I’ll take that opportunity to relax my sleep protocols and just watch YouTube in bed if I feel like it. I’ll have my notebook with me if the urge to write strikes, but the laptop will be far, far away. 

 

Final thoughts

 

I’m writing this almost nine months after the birth of my son. The fact that I get to wake up everyday and be his father, first and foremostly, above anything else, gives me immense joy and purpose. With that said, these last nine months have come with new demands on my time—major demands. I’ve had to adjust. I’ve had to change. But I refuse to deprioritize my health or my dreams. Something has to give, right? Well, no. Rather than forgoing, I’ve chosen to condense, to be patient, to play the long game.

 

Ryan Holiday says that good writers need to write two crappy pages a day. The idea is consistency. Show up, get two pages in, and eventually you’ll have something you can make better through editing. This is sound advice, but I’ve had to laugh at it some days—the ones where I’m lucky if I can write two crappy sentences. Just because I only have 10 minutes to write, doesn’t mean I wont sit down and write. The same goes for all the protocols I’ve shared here. There is always time for health and human performance, no matter how little. But when the clock strikes bedtime, I shut off the laptop. Without fail. There’s always tomorrow, unless you burn yourself out today. 

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Memento Mori: Embracing Life’s Impermanence In The Digital Age

Memento Mori: Embracing Life’s Impermanence In The Digital Age

In the age of smartphones, social media, and endless distractions, the ancient Stoic concept of Memento Mori has never been more relevant. Loosely translated as “Remember that you must die,” Memento Mori serves as a powerful reminder of our mortality and the fleeting nature of life. Let’s explore this timeliness concept and discover how it can help us navigate the digital age and find meaning in the midst of constant connectivity.

 

What does Memento Mori mean?

 

Memento Mori is a Latin phrase that translates to “Remember your mortality.” It’s a philosophical concept that serves as a reminder of our mortality, urging us to acknowledge the impermanence of life and to live with a sense of purpose and mindfulness in the face of this inevitable reality.

 

Memento Mori is not meant to be a morbid exercise. Rather, it’s meant to spark enthusiasm for life itself. ‘Remember’ is the operative word here, because we all know on an intellectual level that our time is limited. It’s just that we tend to forget, which leads us to squander our time.

 

This practice is not unique to Stoicism. In Buddhism, the concept of impermanence is central to most teachings. There are even Buddhist meditative practices whereby the meditator visualizes their decaying body, eventually imagining it turning to dust. 

 

In his book The Miracle of Mindfulness, the late Zen Buddhist monk, Thich Nhat Hanh, describes his newfound insight after having initially resisted the practice of visualizing death and coming to terms with it:

 

“Now I see that if one doesn’t know how to die, one can hardly see how to live—because death is a part of life.”

This post contains affiliate links, which help us keep the blog afloat. Click here for more information.

A close up of an hour glass with white sand over a black background to represent an article on the Stoic practice of Memento Mori

Memento Mori resolves the digital dilemma

 

In today’s world, we’re bombarded with a constant stream of information and entertainment. Our smartphones keep us plugged into the digital realm 24/7, making it easy to forget about our own mortality. We’re so engrossed in virtual lives that the idea of death often remains distant and abstract.

 

Yet, it’s precisely in this digital age that the Stoic concept of Memento Mori can offer us profound wisdom. By reflecting on the impermanence of life, we can gain a unique perspective on our relationship with technology and its impact on our well-being.

 

With the age of fully immersive, AI- and VR-powered meta universes just around the corner, it is perhaps practices like mindfulness and Memento Mori that will preserve what it even means and feels like to be human.

 

The endless scroll vs. the finite lifespan

 

Imagine scrolling through your social media feed endlessly, consumed by an infinite stream of content. Now, contrast that with the Stoic reminder that your own life is finite. Memento Mori prompts us to question how we spend our precious time. Are we investing it wisely in meaningful pursuits, or are we frittering it away on trivial distractions?

 

Take stock of how you spend your time. It is the most precious, non-renewable resource you have, so think twice about mindless digital consumption. 

Related article: Memento Vivere: How To Live With Agency, Gratitude & Engagement

Memento mori life tracker

Digital detox: A modern Memento Mori practice

 

In the digital age, taking a break from our screens and devices can be a form of Memento Mori practice in itself. Consider a digital detox as a reminder of the physical world around us. Unplugging and spending time in nature, engaging in face-to-face conversations, or simply meditating on our own mortality can help us restore balance in a hyperconnected world.

 

Here are four practical tips on how to do an effective digital detox: 

 

  • Set clear boundaries: Start by defining specific time periods or situations where you’ll disconnect from digital devices. This could be during meals, before bedtime, or on weekends. Communicate these boundaries to friends and family to get their support.

 

  • Turn off notifications: Disable non-essential app notifications to reduce the constant urge to check your phone. This will help you regain control over your attention and reduce distractions.

  • Engage in offline activities: Plan activities that don’t involve screens, such as reading physical books, taking nature walks, practicing a hobby, or spending quality time with loved ones. These activities will help you rediscover the joy of the offline world.

  • Reflect and reevaluate: During your digital detox, take time to reflect on how it’s impacting your well-being. Journal your thoughts and feelings, noting any positive changes in your mood, productivity, or relationships. Use this feedback to make necessary adjustments and incorporate healthier tech habits into your daily life.

 

Legacy in the digital realm

 

In an era where our digital footprints often outlive us, Memento Mori encourages us to consider the legacy we leave online. What do our social media profiles say about us? How will our digital presence be remembered when we’re gone? This reflection can inspire us to curate our online lives with more intention, authenticity, and compassion.

A dark close up of an hour glass over a black background to represent an article on the Stoic practice of Memento Mori

Mindful living and digital minimalism

 

Memento Mori invites us to live with mindfulness, appreciating each moment as it comes. In a world ringing and buzzing with notifications and constant updates, practicing digital minimalism can help us reclaim our time and focus on what truly matters.

 

Mindfulness is a central theme of this blog because it’s the most effective means of connecting with life. It’s like a spotlight of attention, illuminating whatever we choose to shine it on. It not only allows us to experience life, rather than being distracted from it, but it’s also a precursor to philosophical practices such as Stoicism. Without mindful awareness, it’s impossible to respond (as opposed to react) to difficult situations virtuously. 

 

Related article: Mindfulness And Distraction: The Gardener Removes The Weeds

Final thoughts

 

Memento Mori isn’t just a philosophical concept from times of Roman imperial glory; it’s a timely and powerful reminder for our digital age. By embracing our own impermanence, we can cultivate a deeper sense of meaning and purpose in a world filled with distractions. So the next time you reach for your smartphone, remember the words of the Stoics:

 

“Life, if well lived, is long enough.”

– Seneca

 

“You could leave life right now. Let that determine what you do and say and think.”

– Marcus Aurelius

 

Embrace life’s impermanence, and let it guide you to a more mindful and intentional existence in the digital era.

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Save up to 40% on books on Stoicism

Explore our curated collection of the top-rated and latest books on Stoicism.

Memorialize your commitment

Explore our collection of Stoic coins and other apparel.

Summary of Discipline Is Destiny by Ryan Holiday

Summary of Discipline Is Destiny by Ryan Holiday

In a world filled with distractions and constant demands on our attention, achieving success can often seem like an elusive dream. But what if there was a key to unlocking your potential and reaching your goals? Ryan Holiday’s book, Discipline Is Destiny” offers valuable insights into the power of discipline as the driving force behind success. In this short summary of the book Discipline Is Destiny by Ryan Holiday, I’ll provide a summary of the key concepts and takeaways in bullet format.

This post contains affiliate links, which help us keep the blog afloat. Click here for more information.

Summary of the book Discipline Is Destiny by Ryan Holiday

 

  • Discipline is not just a character trait; it’s the foundation for success and fulfillment.

  • Discipline involves making choices that align with your long-term goals, even when it’s difficult.

  • Discipline often appears restrictive, but it actually offers freedom by enabling you to control your actions and responses.

  • Discipline is a tool for achieving autonomy and achieving your dreams.

  • Your perception of events shapes your reality. Discipline involves controlling how you view and interpret situations.

  • Choose to see challenges as opportunities for growth and learning.

  • Take consistent, deliberate action toward your goals.

  • Don’t wait for motivation; cultivate the discipline to act even when you don’t feel like it.

  • Strengthen your willpower through small daily exercises, like fasting or cold showers.

  • Willpower is like a muscle that can be developed with practice.

  • Define your purpose and values to guide your decisions and actions.

  • Align your actions with your core beliefs to live a meaningful life.

Related article: Your Core Values: Turning Good Intentions Into Good Results

Memento mori life tracker
  • Courage isn’t the absence of fear but the ability to act despite it.

  • Discipline enables you to face fears and take calculated risks.

  • Seek to understand different perspectives and make ethical choices.

  • Uphold your values even when it’s inconvenient or difficult.

  • Trust is built through consistency in your words and actions.

  • Accept what you can’t control and focus your energy on what you can.

  • Don’t waste time and effort on things beyond your influence.

  • Develop a genuine passion for your pursuits.

  • Passion fuels your commitment and helps you overcome obstacles.

  • Reflect on your strengths, weaknesses, and habits.

  • Use self-awareness to make informed decisions and improve yourself.

  • Stay present and fully engage in your activities.

  • Avoid distractions and appreciate the richness of the present.

  • Discipline isn’t a one-time achievement; it’s a lifelong journey.

  • Embrace discipline as your guiding principle for success and happiness.

 

Discipline Is Destiny by Ryan Holiday is a compelling exploration of the vital role that discipline plays in achieving success. Through the lens of Stoic philosophy and the Four Virtues, Holiday provides practical advice and inspiring stories to help readers cultivate discipline in their lives. By embracing daily rituals, managing ego, and persisting in the face of adversity, we can unlock our full potential and shape our destiny.

 

Related article: How To Practice The 4 Stoic Virtues

 

If you’re looking to take control of your life, make disciplined choices, and achieve your goals, Discipline Is Destiny is a must-read. Start applying its principles to your life, and watch as discipline propels you toward the success you’ve always dreamed of.

 

I hope you enjoyed this brief summary of Discipline Is Destiny by Ryan Holiday. For more book summaries, click here to check out our book summaries playlist on YouTube

 

Click here to learn more about or purchase this book on Amazon.

 

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The Power of Stoic Coins and Medallions: Embracing Stoicism Through Symbolism

The Power of Stoic Coins and Medallions: Embracing Stoicism Through Symbolism

The ancient philosophy of Stoicism has gained renewed relevance for those seeking inner peace, resilience, and a meaningful life. Stoicism, with its emphasis on virtue, rationality, and acceptance of the natural order, offers a practical framework for navigating the challenges of life. One unique and tangible way to integrate Stoic principles into everyday life is through the use of Stoic coins and medallions. These small but profound objects carry powerful phrases like “amor fati,” “memento mori,” and “summum bonum,” serving as constant reminders and guides for Stoic practitioners. In this article, we’ll explore the significance of these phrases and how Stoic coins and medallions can be valuable tools for anyone wishing to embrace Stoicism.

This post contains affiliate links, which help us keep the blog afloat. Click here for more information.

Stoic Coins and Medallions: Portable Philosophical Companions

 

Stoic coins and medallions are not just decorative pieces; they encapsulate key Stoic concepts that aid individuals in their journey towards a more mindful and purpose-driven life. Let’s delve into the meanings behind three essential phrases that often grace these items:

 

  1. Amor Fati: The Love of Fate

   

At the heart of Stoicism lies the principle of embracing one’s fate or “amor fati.” This phrase serves as a reminder to love and accept the events that unfold in our lives, regardless of whether they are favorable or adverse. By cultivating a love for our destiny, we free ourselves from the burden of resistance and find tranquility in the face of challenges. A Stoic coin engraved with “amor fati” encourages us to shift our perspective from mere endurance to wholehearted acceptance.

 

Related article: How To Practice Amor Fati

 

  1. Memento Mori: Remember Your Mortality  

 

The phrase “memento mori” translates to “remember death.” While this might sound morbid, it’s a powerful Stoic practice aimed at cultivating humility, gratitude, and a sense of urgency in our lives. By acknowledging the impermanence of life, we are motivated to make the most of our present moments and prioritize what truly matters. A medallion bearing this phrase serves as a constant prompt to live authentically and purposefully.

 

  1. Summum Bonum: The Highest Good

   

The concept of “summum bonum” centers on identifying and pursuing the highest good in life – a life of virtue and moral excellence. Stoics believe that true happiness stems from aligning our actions with virtuous principles, rather than being swayed by external circumstances. A Stoic coin etched with “summum bonum” encourages us to consistently evaluate our choices and actions, guiding us towards a life of integrity and fulfillment.

 

Related article: The Stoic Concept of Summum Bonum: The Stoic North Star

Memento mori life tracker

The Practical Benefits of Stoic Coins and Medallions

 

Stoic coins and medallions serve as tangible reminders of Stoic philosophy, fostering mindfulness and resilience in various ways:

 

  1. Visual Anchors for Stoic Principles

   

Holding a Stoic coin or wearing a medallion provides a physical connection to Stoic principles. These items serve as daily anchors, grounding us in the wisdom of the philosophy amid life’s chaos.

 

  1. Conversations Starters

   

Carrying or wearing Stoic coins and medallions can spark conversations with others. Sharing the wisdom behind these phrases can introduce more people to the transformative power of Stoicism.

 

  1. Mindful Pause

   

In moments of stress or decision-making, holding a Stoic coin can prompt a brief pause. This pause allows us to align our thoughts with Stoic virtues and make more rational choices.

 

  1. Subtle Accountability

   

Carrying a medallion with Stoic inscriptions creates a sense of accountability. It reminds us to uphold our commitment to Stoic principles, even when faced with challenges.

Final thoughts

 

Stoicism’s enduring appeal lies in its practicality and timelessness. Stoic coins and medallions encapsulate profound principles in portable forms, allowing us to carry Stoic wisdom wherever we go. By embracing the phrases “amor fati,” “memento mori,” and “summum bonum,” these items become not only reminders but also catalysts for personal transformation. So, whether you’re a seasoned Stoic practitioner or new to this ancient philosophy, consider the value of these tangible companions on your journey to a more mindful, resilient, and meaningful life.

Shop Stoic coins and support our blog

 

The Mindful Stoic blog is a two-man, part-time operation. Our goal is to share the wisdom and insights of ancient traditions such as Stoicism with the ultimate aim of doing our tiny part to make the world a better place. To offset the costs of running the blog, we recommend products and books we know and trust through Amazon affiliate links, through which we may earn small commissions. 

 

In addition to supporting the blog, our Stoic coins featured on the site are also part of our UNICEF initiative, whereby we donate 20% of our revenue from Stoic coins to the nonprofit GiveWell. Click here to learn more about our support for GiveWell.

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