The evening examen

Seneca reported that each evening he reviewed his day before his own inner tribunal, without self-indulgence or needless harshness. This examined life turns experience into learning and steadies the character day after day. Today it is a calming alternative to the nightly scroll of screens and regrets.

1. In the evening, quietly retrace your day from waking until now.
2. Ask yourself: what fault did I correct today? What flaw did I resist? In what way am I better?
3. Identify a moment when you acted or reacted poorly, and examine it as a fair judge, without flagellating yourself.
4. Decide on one single thing to do differently tomorrow.
5. End by acknowledging what went well, then leave the day behind you.

every evening, 10 minutes

The examen aims at progress, not guilt. If it turns into anxious self-criticism, refocus it on a single concrete lesson and always end with what went well.