Mindless distractions. Greek stoic philosopher Epictetus warned us against everything that passes for “legitimate entertainment.” Be selective about what you allow into your mind he says. Epictetus thought what we consume must add value to life. Mindless entertainment feels harmless, but we know it’s a waste of time. We are surrounded by noise, and it’s hard to escape, but the Greek stoic philosopher says we should put the motives of the sources of our content to the test and choose wisely.
“Most of what passes for legitimate entertainment is inferior or foolish and only caters to or exploits people’s weaknesses. Avoid being one of the mob who indulges in such pastimes. Your life is too short and you have important things to do. Be discriminating about what images and ideas you permit into your mind. If you yourself don’t choose what thoughts and images you expose yourself to, someone else will, and their motives may not be the highest. It is the easiest thing in the world to slide imperceptibly into vulgarity. But there’s no need for that to happen if you determine not to waste your time and attention on mindless pap.”― Epictetus, The Art of Living
“Most of what passes for legitimate entertainment” today is shallow. It appeals to the lowest parts of us — our boredom, our desire for easy pleasure. Whether it’s social media, reality TV, or sensational news, much of it is designed to keep us hooked. They rarely offer anything meaningful in return. It’s not always obvious, but they can slowly drain our time and energy. Epictetus wants us to be careful about what we let into our minds.
If I don’t intentionally choose what I consume, someone else will. And that someone often doesn’t have my best interests at heart. They’re more interested in making money or keeping me distracted than helping me improve. It doesn’t mean all entertainment is bad. There’s nothing wrong with a healthy distraction, making time for downtime entertainment. But I’ve got to be selective. If I don’t set boundaries, I could waste hours on things with little or no value. And time is one thing we can’t get back. Our lives are too short to spend on pointless distractions.
So, how do we avoid the trap Epictetus talks about?
I’m being more deliberate on what I’m watching, reading, or listening. “Legitimate entertainment” must all add value to my life. If it’s not making me think or helping me grow, it’s probably not worth my time. I’ve also started replacing some of that mindless entertainment with things that challenge me — books, podcasts, or even quiet time to think. The pull of easy entertainment is strong, especially when I’m tired or stressed.
But every time I choose something meaningful over something mindless, I invest in myself. I’m taking control of my thoughts and my time. I want to be more aware of what I’m consuming and ensure it aligns with what I want out of life. If you don’t guard your mind, you risk letting others fill it with junk. And once you let that happen, it’s hard to get rid of it. Entertainment comes down to making choices that reflect the person you want to be. If you want to be wise, happy, and effective, you need to feed your mind with things that support that.
It’s not always easy, but it’s worth it.
With a little conscious effort, you can break free. Determine what kind of content you want to consume. Be selective about what you allow into your mind. If we choose wisely, life will be much more fulfilling. If I engage with high-quality content, I’ll be inspired and motivated, learn new things, expand my mental models, and become a better human. If you’re looking for something to do, be intentional about your choices. Don’t just settle for the first thing that comes along. Take the time to find something that is meaningful.
Your mind will thank you for it.
Epictetus was right.
The choices I make every day define who I become. It’s not just about avoiding the obvious distractions; it’s about being intentional with my time. You’ve probably noticed how easy it is to get caught up in habits that don’t serve you. One episode of a show turns into five. Scrolling for a few minutes turns into an hour. Before you know it, you are trapped in doomscrolling. A few days of the same thing becomes a habit. It’s not easy to break the chain.
“Now is the time to get serious about living your ideals. How long can you afford to put off who you really want to be? Your nobler self cannot wait any longer. Put your principles into practice — now. Stop the excuses and the procrastination. This is your life! You aren’t a child anymore. The sooner you set yourself to your spiritual program, the happier you will be. The longer you wait, the more you’ll be vulnerable to mediocrity and feel filled with shame and regret, because you know you are capable of better. From this instant on, vow to stop disappointing yourself. Separate yourself from the mob. Decide to be extraordinary and do what you need to do — now.” ―Epictetus, The Art of Living
The challenge is in being mindful and breaking free from autopilot.
When I take a step back and really think about what I’m spending my time on, it becomes clear that I need to be more deliberate. It’s the difference between what’s just filling space versus when it’s adding value. Entertainment can be a trap. It’s designed to be easy and requires little effort from us. That’s why it’s so tempting. But when I indulge too much in passive consumption, I feel empty afterwards. The immediate gratification fades quickly, and I’m left with nothing to show for it. I bet you’ve felt this too. It’s a cycle that’s hard to break, but it starts with awareness.
One practical thing I’ve started doing is setting limits.
If I’m going to watch something, I have to define how much time I’m willing to spend. Sometimes I read whilst watching something. I don’t always finish what I start. I have also added more filters to my news sources. These checks help me stay in control rather than getting sucked into endless consumption. It’s a way to keep myself accountable.
If I spend too much time on social media, I derail the infinite scrolling on purpose and choose a more meaningful activity. I might read a chapter of a book, listen to an insightful podcast, or take a walk and reflect on my thoughts. These activities may not be as instantly gratifying, but they help me feel more fulfilled. You might find that, over time, these small changes make a big difference. I want to look back on my life and know that I didn’t waste my time on things that didn’t matter. You probably want that too. It starts with the small decisions we make every day.
Meaning, purpose, and growth start with being selective and intentional.
Our lives are too short for “mindless pap.”
Books, media, and conversations have great influence on us. Spend your attention, focus, energy, and time on everything that adds value to your life.
“You become what you give your attention to.”― Epictetus
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