Have you ever had one of those moments where you look at the clock and wonder, Where did the day go? Have you ever caught yourself scrolling endlessly on your phone, knowing full well there’s something more important you should be doing? The hours vanish, your to-do list grows, and somehow, you still feel like you’ve accomplished nothing. If so, you’re not alone.
Seneca warned us about this — over 2,000 years ago. In On the Shortness of Life, he writes:
“You will realize that you are dying prematurely when you see how much of your life you have lost through groundless sorrow, foolish joy, greedy desire, the seductions of society; how little of your own was left to you.”
Now, let’s pause for a second. Think about that phrase: the seductions of society. If Seneca were around today, I bet he’d include things like mindless scrolling, the envy of curated lives on social media, and the relentless pressure to keep up does that sound familiar?
The Seductions of Society: Then vs. Now
In Seneca’s time, the “seductions of society” might have been extravagant feasts, long public debates, or seeking favor with the Roman elite, as he was a famous playwright and a Stoic. Today, well I’ll say it looks a little different. It’s the constant ping of notifications, the highlight reels of other people’s lives on Instagram, or the lure of that magic button Jeff Bezos created just begging you to “Buy Now” on Amazon when you’re supposed to be saving.
Modern society doesn’t just seduce us, it overwhelms and bombards us. We’re encouraged to compare, consume, and compete at every turn. And what falls out at the end, the result? We lose large chunks of our lives to distractions that don’t truly matter and we often don’t even want
What Are You Losing?
Here’s the hard part: every “yes” to a distraction is a “no” to something else.
Say you spend an hour mindlessly scrolling before bed. What’s the cost? Maybe it’s the extra sleep you desperately need or the time you could’ve spent planning tomorrow, reading a book, or even just sitting with your own thoughts reflecting.
Seneca wasn’t just being poetic when he said, “You are dying prematurely.” He meant it literally. Every wasted moment is a moment you’ll never get back.
Ask yourself: how much of my life am I really living for me? This is something that I am personally asking of myself right now.
The Allure of the Fresh Start
There’s something magical about the start of a new year. It feels like a clean slate, the air is clearer, it feels different, and it’s a chance to hit the reset button on all the ways you’ve been seduced in the past by modern distractions.
But here’s the catch: you may be setting yourself up for failure, if you don’t address the root cause, your habits, and priorities, you’ll fall back into the same traps by February if not sooner. The seductions of society don’t take a break, they don’t have a day off, and there is not a holiday for them. They’re always there, ready to pull you off course.
The answer is Simple, but that’s also the problem, simple isn’t always easy. For me I found setting and using systems and not just goals was the key.
Using the Stoic Framework for Reclaiming Your Time
So, how do we fight back against these distractions? How do be present in the moment, especially in a world designed to carry us away from the trouble of daily lives, and ourselves?
- Practice Awareness
Start by noticing where your time and energy go, reflect each day on this, and here’s the kicker, but hard, Be honest with yourself. - Audit Your Commitments
Are you saying “yes” to things that truly don’t matter, or out of obligation to someone, or fear of missing out? Every “yes” to something unimportant is a “no” to something else, something that could be more meaningful. - Embrace Solitude
Take time to disconnect from all the noise. Whether it’s a morning walk, journaling, or just sitting quietly with your coffee, these moments help you reconnect with what matters. - Focus on What You Can Control
In true Stoic fashion, remember the dichotomy of control. You can’t stop the world from being noisy, but you can choose how much of it you let in, how you respond.
This Year, Choose Better
We’re all guilty of letting time, and ultimately life slip away, but the beauty of Stoicism is that every moment is an opportunity to start again.
As Seneca reminds us, “How little of your own was left to you.” Don’t let this year be another one where you look back and wonder where it all went. Instead, take control now. Say “no” to the seductions of society and “yes” to what truly matters.
After all, isn’t the life you want waiting just beyond the distractions you don’t need?