Reflect on achievements
This boosts self-reassurance and reduces self-criticism.
What You'll Do
Spend 5 minutes reflecting on three personal achievements and remind yourself of your strengths.
Scientific Basis
A short online self‑compassion‑based course reduced self‑criticism and increased self‑reassurance immediately and maintained gains after two months (~medium effect), enhancing emotional balance.
Woodfin, V. (2021). A Randomized Control Trial of a Brief Self‑Compassion Intervention. Frontiers in Psychology.The Science of Impact
Reducing self-criticism can enhance emotional balance, leading to improved mental health outcomes.
Increased self-reassurance supports resilience, potentially decreasing anxiety and depression rates.
Long-term benefits of self-compassion practices can contribute to overall life satisfaction.
Pro Tips
Engage in 20-minute self-compassion exercises weekly to foster emotional resilience.
Practice daily affirmations focusing on self-kindness for at least 5 minutes.
Reflect on personal achievements and strengths every evening to boost self-reassurance.