Whether you’re a Stoicism enthusiast who wants to try all of the techniques of the OGs, or just someone who wants to become more resilient in dealing with difficult situations, there’s a negative visualization exercise that can help you lead a calmer life. Keep reading to find out what premeditatio malorum is, why it works, and more importantly, how to start applying it.

What Does Premeditatio Malorum Mean?

The phrase premeditatio malorum comes from Latin and can be literally translated as the premeditation of evils. It refers to an ancient Stoic exercise in which the student imagines the worst possible outcome of various situations, in order to strengthen themselves against hardship. 

Although this sounds counter-intuitive, the practice has the effect of desensitizing you to the negative event, since you’re no longer blindsided by it. Think of it as front-loading negative emotions, so that you’re not overwhelmed by them in the spur of the moment. The initial exposure to those feelings will help you keep a clear head when looking for a solution to deal with the problem at hand, in case it actually happens.

What is the Purpose of Premeditatio Malorum?

A Stoic prepares for the worst with the sole purpose of robbing adversity of its power over them.

Misfortune that strikes suddenly can be so devastating that it makes you feel powerless and stuck. Think of the sheer intensity of losing a loved one, being fired from your dream job, or having a relationship end after you’d put all your hopes in it. That instant shock of realizing that life as you knew it would never be the same, and that there’s nothing you can do to change that.

Premeditatio malorum is the key to minimizing that feeling of helplessness. That’s not to say that any of these unfortunate events are within your control, but rather that you’re in charge of how you respond because you have foreseen them. Or as Seneca eloquently put it, “He robs present ills of their power who has perceived their coming beforehand.”

Premeditatio Malorum is not at odds with optimism. Quite the contrary.

Although the exercise might be a little unpleasant while you are doing it - nobody likes to think of bad things happening - I promise you that you will come out of it refreshed and with renewed zest for life! This is because the technique is not meant to induce anxiety, but rather to spur gratitude. Thinking of everything that could go wrong reminds you of how lucky you are to not have experienced those troubles so far. 

Aside from this, there’s a practical side to the technique as well, as we learn from Marcus Aurelius, who included this exercise in his daily routine and would anticipate all the bad things that could happen before going about his business. This allowed him to anticipate setbacks before they arose and to prepare a strategy on how to handle them. Equipped with renewed strength, he could be more confident that he could face whatever stood before him, and could be optimistic that he would steer the Roman Empire in the right direction.

Applying Negative Visualization: a Few Examples

You can do all of these exercise versions in the form of a simple meditation, or use them as a starting point for your journaling practice. The more you can link your Stoic practice to your existing habits, the more likely you are to keep up with it. 

And if you don’t have any habit to piggy-back on, why not challenge yourself to do the exercise for a week, or even a month? If the task seems daunting at first, or if you’re concerned about getting into a spiral of worrying, ask a friend to do the exercise with you for 15 minutes. Having a familiar face to soothe you when you’re getting anxious will make a world of difference. 

However, if at any point you find yourself getting too upset, there’s nobody stopping you from picking up the exercise on another day. Resilience is like a muscle, it grows with every repetition, and being able to sit with a negative feeling for even a few seconds longer than you were yesterday is a win.

Use premeditatio malorum to combat hedonic adaptation.

This is the lowest hanging fruit when it comes to negative visualization, since it addresses physical possessions. I recommend starting with this one, until you get comfortable with the technique and are ready to “graduate” to more serious topics. 

This first variant of the exercise was proposed by Bill Irvine in his book “A Guide to the Good Life” (an extremely accessible introduction to Stoicism, BTW, if you’re looking for one!) and it is used to counter that nasty human tendency to always want more. Even though more can mean anything from more money to a better-looking partner, let’s stick to the material aspects for now. 

The hedonic treadmill is ingrained in our biology - we wouldn’t have been motivated to evolve and survive without it. Heck, civilization wouldn’t have been built in its absence, so its benefits are undeniable, but it does come with a growing dissatisfaction towards all aspects of life. Giving in to this discontent can get you stuck into a loop of short-term happiness (getting what you want), followed by long periods of misery (realizing there’s more to be had), which ends up controlling most of your thoughts and behaviors. Here’s how you train yourself to break free and regain your independence: 

Think of one of your prized possessions - it could be your car, a high-tech sound system that tingles your ears when you play your favorite song, or even a cozy blanket from your grandmother. Imagine that it broke, or that someone stole it from you, or that for some reason you can’t ever use it again.

Concentrate on the disappointment and run your fingers around all of its sharp edges. Then imagine how you feel a few days after this event. Realize that it is possible for you to live a great life even without the beloved object, even if it is more comfortable to have it. 

If there’s something you can do to prevent the negative outcome, make a plan and implement it (in the car example, add a date to your calendar to take it for its regular maintenance). Last, but not least, realize that Epictetus is right in saying that “All things everywhere are perishable.” and that you are fortunate to have experienced the happiness coming from this object in the first place.

Imagine the loss of something you aren’t particularly enthusiastic about at the moment.

You’ve just had a fight with your partner, and they annoyed you terribly, and now you’re thinking about how much more understanding your other love interest from high-school would have been. Or you’ve had a stressful day at work and you’re fantasizing about changing jobs. Now imagine that through no action of your own, your partner was no longer yours, or that you’ve been fired. The (imagined) pain you feel is an indication that you need to be grateful for having those things in your life in the first place, and might even be the impulse you need to keep going. Premeditatio malorum is a good exercise to prevent yourself from taking things for granted.

This isn’t meant as a long term solution, though. If something is making you truly miserable, change it; there’s nothing Stoic about not taking responsibility for your life circumstances.

Imagine the passing of a loved one, and ultimately your own.

If this Stoic exercise were a video game, then this would be the “ultimate boss”. Contemplating the death of others (and your own) will induce a sense of urgency in everything that you do. I’m not saying that negative visualization is the lifehack that will help you finally beat procrastination, but it could be the kick in the butt you need sometimes. Contemplating on the fact that life is finite will also inspire you to prioritize your goals and actions by refocusing your attention on what is truly meaningful. 

Imagine you were to leave the world right this minute and think of your biggest regret. Now get off the Internet and go do something to prevent that regret from materializing.

Ready to experience the power of this exercise for yourself? Take a screenshot of this post, tag me (@the.stoic.optimizer on Instagram, @stoicoptimizer on Twitter), share it and I promise to become your accountability partner and periodically ask you how you're progressing. If you're feeling stuck, you can always DM me and I will do my best to help you through the slump. You've got this, all you need to do is start!

This post is part of a series about Stoic concepts. If you want to learn more about the main tenets of the philosophy, you might want to read the one about Amor Fati or Memento Mori next.