It’s normal to feel like you could be doing more when it comes to self-improvement. But being a better person doesn’t involve being overly hard on yourself. In fact, it’s quite the opposite.
The more self-kindness and self-compassion you can foster, the more equipped you’ll be to treat those around you the same way. Plus, doing good for others can give your life a deeper sense of meaning. It may even help to improve your physical and mental health.
Here’s a look at some ways to build self-improvement into your daily routine and let go of negative thoughts about yourself
1 - cultivate gratitude
You’ve probably heard it a million times, but keeping a gratitude journal of what you’re thankful for can have a big effect on your mindset. Research has shown that incorporating gratitude into your daily life can help ward off stress, improve sleep, and cultivate more positive social relationships.
Anna Hennings, MA, a mental performance coach in sport psychology, recommends using the acronym GIFT to help you identify what you’re grateful for.
2 - Greet everyone you meet
Whether you nod or smile to strangers passing by or say “good morning” to everyone who enters the office, make an effort to acknowledge those around you when you see them, says psychologist Madeleine Mason Roantree.
In doing so, you’ll notice might find yourself feeling more present and connected to those around you, even if you don’t have a close relationship with them.
3 - Try a digital detox
Unplugging for even a small amount of time can be beneficial to your well-being. The next time you find yourself with nothing to do, step away from your phone for a few hours.
Instead, try going for a walk and connecting with your thoughts.
Step away from your phone either for a few hours or even take the entire day off of devices. Instead, try getting outside and connecting with nature, or meeting up with friends IRL. Remember: Even a short break from your phone can help you unwind and focus on what brings you joy.
4 - Use positive self-talk
It’s easy to get caught up in being overly harsh and critical of your perceived failings. This negative, unproductive self-talk can lower our overall motivation, explains Hennings.
If you’re constantly telling yourself you aren’t a good person, for example, it’s hard to find motivation to take steps toward self-improvement.
Practice positive self-talk by stating a fact and following up with some optimism.
The hard part is catching yourself in the act of negative thinking and intentionally deciding to think differently. But with a bit of practice, this will get easier
5 - practice random acts of kindness
Being kind to others can help give you a sense of purpose and make you feel less isolated.
Try doing something nice for someone at random:
Pay a compliment to a stranger.Buy lunch for your colleague.Send a card to a friend.Make a donation to someone in need.
6 - Eat at least one meal mindfully
When you’re caught up in the middle of a hectic day, it’s tempting to rush through your meal without listening to your body.
Mindful eating gives you a chance to check in with both your physical feelings and your emotions.
7 - Get enough sleep
Not feeling fully rested can make you feel grumpy and unproductive than getting enough sleep more like between 8 - 9 hours.
8 - Breathe consciously
Take a moment at the bus stop, in line at the grocery store, or before nodding off to sleep to focus on your breathing.
9 - Clean for 30 minutes
The way you feel about your home can influence whether your time there is restorative or stressful.
The next time you have a spare 30 minutes, set a timer and tackle some quick household chores that’ll add a little brightness to your day, such as:
cleaning your bathroom mirrorhanging that picture you love but haven’t gotten around to displayingclearing off your desk10. Forgive yourself and others
Holding on to regret, pain, and resentment hurts others. But it also hurts you. When you feel any of these emotions, it affects your mood and how you treat everyone, including yourself.
10 - Engage in self-care
We often think of self-care as manicures and spa treatments (which are all great ways to destress). But according to Jackson, daily self-care goes way beyond pampering. “It’s also about eating well and getting enough nutrition to support your brain and body,” she explains.
Similarly, make sure you’re exercising or mindfully moving your body, taking time to connect with others, and having some relaxation or down time for yourself.
11 - Be kind to yourself
Many of us have the habit of lingering on something that was said to us, replaying it often in our minds. Instead of taking things personally and being self-critical, Jackson recommends offering empathy and understanding to the other person, as well as ourselves.
The bottom line
It’s normal to get caught up in trying to become the best version of yourself. But being a better person starts with treating yourself with the same loving kindness as you do others.
This means not judging yourself harshly when your fall short of your goals and showing yourself patience and compassion on your bad days.
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