Recognize that self-love is the highest form of love and crucial for being caring, calm, and relaxed with others, as prioritizing yourself first makes you a better partner, parent, colleague, and friend.
Understand that self-care, including adequate sleep and good nutrition, is not selfish but essential for filling yourself up first, enabling you to be more present and effective for others.
Close your eyes and imagine all the times you said yes to things you didn’t want to do, then reframe saying “no” in the future as saying “yes” to more time for yourself, your kids, sleep, fun, or passionate projects.
Take small, incremental steps to challenge yourself, which helps retrain your nervous system and gradually enables you to achieve things you previously thought impossible, like working out a muscle.
Understand that confidence isn’t a prerequisite for action; you can feel afraid and still try new things, acting courageously even without rock-solid confidence.
Let go of the need for perfection and instead focus on things being “good enough,” being kind to yourself, and understanding that progress, not perfection, is the goal.
Instead of beating yourself up after a setback, ask what you can learn from the experience and how to use that information to improve next time, viewing it as a valuable learning opportunity.
Incorporate meditation into your routine, using an app like Calm, as it can improve mood, sleep quality, reduce anxiety, and enhance productivity and focus. Aim for consistency, even if not daily, as long-term practice yields benefits.
Dedicate time, ideally daily, to write a stream of consciousness in a notepad, putting all your worries and thoughts onto paper to process emotions, gain control, and achieve clarity.
Counteract negativity bias by daily reflecting on and writing down three things you appreciated about yourself, did well, or liked about yourself, to train your mind to think more positively and grow self-esteem.
Establish strict boundaries, especially regarding your time, and communicate them openly and honestly, as people often understand and respect your needs more than you anticipate.
Intentionally block out significant space in your diary for rest and self-care, recognizing that having every minute booked out can be detrimental to mental health and overall well-being.
Before instinctively saying yes to things, pause to check in with yourself and ask what you truly want and what your needs are in that moment, to avoid developing resentment or burnout.
If you’re feeling anxious, tell yourself you’re excited, as the physical symptoms are similar, and this reframing can make you feel more confident and resourceful in challenging situations.
When your heart starts to race due to nervousness, reframe it not as a signal to avoid the situation, but as an invitation to walk towards a challenge and an opportunity to overcome a fear.
Identify activities that feel like a “stretch” but won’t cause complete panic, and focus on doing those first to gradually expand your comfort zone and build confidence.
Use a “feelings wheel” to find more accurate words to describe your emotions beyond just “stressed,” as precisely labeling feelings helps calm you down, makes you more resilient, and enables appropriate action.
Use practices like meditation to gain distance from your inner critic and negative self-talk, helping you achieve a calmer mindset and clearer thinking.
Constantly remind yourself to be kind to yourself and avoid excessive self-criticism, speaking to yourself with the same compassion and understanding you would offer a friend.
Unfollow social media accounts that trigger insecurities or bad feelings, or take a complete break to reset, ensuring your feed makes you feel good rather than fostering comparison or resentment.
Be open and vulnerable about your struggles, as sharing personal experiences can reveal that others feel the same way, reducing feelings of isolation and providing relief.
Take a nutrient-dense whole food supplement each morning as an “insurance policy” to ensure you are meeting your nutritional needs, especially when busy or not eating ideally, which can improve energy levels and mood.