5 Life Changing Habits That Will Build Your Self- Esteem

 May 08, 2018

5 Life Changing Habits That Will Build Your Self- Esteem

 

3.  Make a Gratitude List

Cultivating “An attitude of gratitude” has numerous health and psychological benefits. Among them, studies show that it will:

  • Increased quality sleep
  • Increased time exercising
  • Increased vitality and energy
  • Increased physical and psychological health
  • Increased empathy
  • Increased self-esteem
  • Increase productivity and decision-making ability
  • Increased resiliency in overcoming trauma
  • Reduced depression (by a whopping 35%)

It can be hard to feel grateful when you don’t, especially when you have depression, anxiety, trauma, or physical pain. An easy way to begin is to keep a daily journal, and write 3-10 things you’re grateful for. In doing this daily, your mind will start looking for things each day to add to your list. In this way your outlook on life begins to change. You’ll have even greater benefits if you do this with a friend, sponsor, or your partner and read your list aloud. Here are more tips on developing gratitude.

 

4.  Make a Plan

Not only has research shown that goal setting increases both motivation and performance, it also enhances positive feelings and our sense of well-being, self-efficacy, success, and job satisfaction. Each day write daily objectives. For me, it works better to do this the night before. If you have a lot on your mind that interferes with falling sleep, making a to-do list can get them off your mind. It’s important not to abandon yourself. When you don’t feel like doing something, like paying bills or exercising, do it anyway. Larger goals require more thought and planning, but research shows that the more difficult the goal, the greater the pay-off. This makes sense since the greater achievement would build more self-confidence and self-esteem. When you have a bigger goal, break it down into small, daily, actionable steps.

 

5.  Do Esteemable Acts

Actions count a lot. Doing things in line with your values that raises your self-esteem and elevates your mood. Conversely, doing things that make you feel ashamed or guilty undermines self-worth. Aside from living in accordance with our values, such as not lying or stealing, making an effort to do things that build self-esteem pays off. Plan to do one each day. Examples are:

  • Writing a thank you note
  • Sending birthday cards
  • Calling a sick friend
  • Cleaning out a closet
  • Staying on top of filing, bill-paying, etc. (not procrastinating)
  • Volunteering to help someone or a group
  • Setting a boundary
  • Speaking up about your wants and needs
  • Showing appreciation to others
  • Apologizing when you’re wrong
  • Making a special meal
  • Self-care, including keeping medical appointments

All this may sound like too much and too time-consuming, but mediating a mere 10 minutes a day develops a healthy habit. It can take less than 5 minutes to write goals for the day, a grateful list, and negative and positive self-talk. At the end of the day, you can write three things you did well, and feel grateful and proud. Go to sleep with a smile, knowing that you improved yourself and your life.


©Darlene Lancer 2017

Written by Darlene Lancer JD, MFT

Originally appeared on WhatIsCodependency.com

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