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You may like to check in on your neighbour, share your baking and home cooking with a family member, pay for an extra coffee when you collect your own coffee or any other way that you can see to help someone.

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Be curious and tune in to someones else's story or experience

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Be curious and tune in to someones else's story or experience

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https://www.ruok.org.au/chit-chat-channel

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Welcome to our Chit Chat Channel

The Chit Chat Channel is a digital hub for anyone who wants to lend support to the people in their world who may be struggling with life. The channel contains real stories and practical tips to inspire and empower everyone to make staying connected and asking "are you OK?" a part of their every day.

The Chit Chat Channel is powered by KitKat, our official Chit-Chat partner.

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Welcome to our Chit Chat Channel The Chit Chat Channel is a digital hub for anyone who wants to lend support to the people in their world who may be struggling with life. The channel contains real stories and practical tips to inspire and empower everyone to make staying connected and asking "are you OK?"

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Have a cuppa with someone who makes you feel good

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Have a cuppa with someone who makes you feel good

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Tune into the small wins by celebrating something you did well today

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Tune into the small wins by celebrating something you did well today

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https://hbr.org/2011/05/the-power-of-small-wins

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What is the best way to motivate employees to do creative work? Help them take a step forward every day. In an analysis of knowledge workers' diaries, the authors found that nothing contributed more to a positive inner work life (the mix of emotions, motivations, and perceptions that is critical to performance) than making progress in meaningful work. If a person is motivated and happy at the end of the workday, it's a good bet that he or she achieved something, however small. If the person drags out of the office disengaged and joyless, a setback is likely to blame.

This progress principle suggests that managers have more influence than they may realize over employees' well-being, motivation, and creative output. The key is to learn which actions support progress-such as setting clear goals, providing sufficient time and resources, and offering recognition-and which have the opposite effect.

Even small wins can boost inner work life tremendously. On the flip side, small losses or setbacks can have an extremely negative effect. And the work doesn't need to involve curing cancer in order to be meaningful. It simply must matter to the person doing it.

The actions that set in motion the positive feedback loop between progress and inner work life may sound like Management 101, but it takes discipline to establish new habits. The authors provide a checklist that managers can use on a daily basis to monitor their progress-enhancing behaviors.

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Reprint: R1105C What is the best way to motivate employees to do creative work? Help them take a step forward every day. In an analysis of knowledge workers' diaries, the authors found that nothing contributed more to a positive inner work life (the mix of emotions, motivations, and perceptions that is critical to performance) than making progress in meaningful work.

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Be still, sit with sun on your skin and be quite for a few minutes

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Be still, sit with sun on your skin and be quite for a few minutes

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Listen to music while cooking, cleaning or just moving about the house

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Listen to music while cooking, cleaning or just moving about the house

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Reach out to a friend today and check in about how they are feeling

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Reach out to a friend today and check in about how they are feeling

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R U OK? is a suicide prevention charity encouraging Australians to start life-changing conversations, when they’re needed most. Four simple steps guide you to ask “Are you OK?”, and help someone in need safely and comfortably. A conversation can change a life.

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https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults

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Obtaining healthy sleep is important for both physical and mental health, improving productivity and overall quality of life. Everyone, from children to older adults, can benefit from better sleep, and sleep hygiene can play a key part in achieving that goal.

Research has demonstrated that forming good habits is a central part of health National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . Crafting sustainable and beneficial routines makes healthy behaviors feel almost automatic, creating an ongoing process of positive reinforcement. On the flip side, bad habits can become engrained even as they cause negative consequences.

Thankfully, humans have an impressive ability NIH News in Health The NIH, a part of the U.S. Department of Health and Human Services, is the nation's medical research agency - making important discoveries that improve health and save lives. View Source to make our habits serve our long-term interests. Building an environment and set of routines that promote our goals can really pay off.

Sleep hygiene encompasses both environment and habits, and it can pave the way for higher-quality sleep and better overall health.

Improving sleep hygiene has little cost and virtually no risk, making it an important part of a public health strategy National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source to counteract the serious problems of insufficient sleep and insomnia in America.

What Are Signs of Poor Sleep Hygiene?

Having a hard time falling asleep, experiencing frequent sleep disturbances, and suffering daytime sleepiness are the most telling signs of poor sleep hygiene. An overall lack of consistency in sleep quantity or quality can also be a symptom of poor sleep hygiene.

Good sleep hygiene is all about putting yourself in the best position to sleep well each and every night.

Optimizing your sleep schedule, pre-bed routine, and daily routines is part of harnessing habits to make quality sleep feel more automatic. At the same time, creating a pleasant bedroom environment can be an invitation to relax and doze off.

A handful of tips can help in each of these areas, they aren't rigid requirements. You can adapt them to fit your circumstances and create your own sleep hygiene checklist to help get the best sleep possible.

Set Your Sleep Schedule

Having a set schedule normalizes sleep as an essential part of your day and gets your brain and body accustomed to getting the full amount of sleep that you need.

Have a Fixed Wake-Up Time: Regardless of whether it's a weekday or weekend, try to wake up at the same time since a fluctuating schedule keeps you from getting into a rhythm of consistent sleep.

Prioritize Sleep: It might be tempting to skip sleep in order to work, study, socialize, or exercise, but it's vital to treat sleep as a priority. Calculate a target bedtime based on your fixed wake-up time and do your best to be ready for bed around that time each night.

Make Gradual Adjustments: If you want to shift your sleep times, don't try to do it all in one fell swoop because that can throw your schedule out of whack. Instead, make small, step-by-step adjustments of up to an hour or two so that you can get adjusted and settle into a new schedule.

Don't Overdo It With Naps: Naps can be a handy way to regain energy during the day, but they can throw off sleep at night. To avoid this, try to keep naps relatively short and limited to the early afternoon.

Follow a Nightly Routine

How you prepare for bed can determine how easily you'll be able to fall asleep. A pre-sleep playbook including some of these tips can put you at ease and make it easier to fall asleep when you want to.

Keep Your Routine Consistent: Following the same steps each night, including things like putting on your pajamas and brushing your teeth, can reinforce in your mind that it's bedtime.

Budget 30 Minutes For Winding Down: Take advantage of whatever puts you in a state of calm such as soft music, light stretching, reading, and/or relaxation exercises.

Dim Your Lights: Try to keep away from bright lights because they can hinder the production of melatonin, a hormone that the body creates to facilitate sleep.

Unplug From Electronics: Build in a 30-60 minute pre-bed buffer time that is device-free. Cell phones, tablets, and laptops cause mental stimulation that is hard to shut off and also generate blue light that may decrease melatonin production.

Test Methods of Relaxation: Instead of making falling asleep your goal, it's often easier to focus on relaxation. Meditation, mindfulness, paced breathing, and other relaxation techniques can put you in the right mindset for bed.

Don't Toss and Turn: It helps to have a healthy mental connection between being in bed and actually being asleep. For that reason, if after 20 minutes you haven't gotten to sleep, get up and stretch, read, or do something else calming in low light before trying to fall asleep again.

Cultivate Healthy Daily Habits

It's not just bedtime habits that play a part in getting good sleep. Incorporating positive routines during the day can support your circadian rhythm and limit sleep disruptions.

Get Daylight Exposure: Light, especially sunlight, is one of the key drivers of circadian rhythms that can encourage quality sleep.

Be Physically Active: Regular exercise can make it easier to sleep at night and also delivers a host of other health benefits.

numerous sleeping problems National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. Don't Smoke: Nicotine stimulates the body in ways that disrupt sleep, which helps explain why smoking is correlated with View Source .

Reduce Alcohol Consumption: Alcohol may make it easier to fall asleep, but the effect wears off, disrupting sleep later in the night. As a result, it's best to moderate alcohol consumption and avoid it later in the evening.

Cut Down on Caffeine in the Afternoon and Evening: Because it's a stimulant, caffeine can keep you wired even when you want to rest, so try to avoid it later in the day. Also be aware if you're consuming lots of caffeine to try to make up for lack of sleep.

Don't Dine Late: Eating dinner late, especially if it's a big, heavy, or spicy meal, can mean you're still digesting when it's time for bed. In general, any food or snacks before bed should be on the lighter side.

Restrict In-Bed Activity: To build a link in your mind between sleep and being in bed, it's best to only use your bed for sleep with sex being the one exception.

Optimize Your Bedroom

A central component of sleep hygiene beyond just habits is your sleep environment. To fall asleep more easily, you want your bedroom to emanate tranquility.

While what makes a bedroom inviting can vary from one person to the next, these tips may help make it calm and free of disruptions:

Have a Comfortable Mattress and Pillow: Your sleeping surface is critical to comfort and pain-free sleep, so choose the best mattress and best pillow for your needs wisely.

Use Excellent Bedding: The sheets and blankets are the first thing you touch when you get into bed, so it's beneficial to make sure they match your needs and preferences.

Set a Cool Yet Comfortable Temperature: Fine-tune your bedroom temperature to suit your preferences, but err on the cooler side (around 65 degrees fahrenheit).

Block Out Light: Use heavy curtains or an eye mask to prevent light from interrupting your sleep.

Drown Out Noise: Ear plugs can stop noise from keeping you awake, and if you don't find them comfortable, you can try a white noise machine or even a fan to drown out bothersome sounds.

lavender National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. Try Calming Scents: Light smells, such as View Source , may induce a calmer state of mind and help cultivate a positive space for sleep.

The basic concept of sleep hygiene - that your environment and habits can be optimized for better sleep - applies to just about everyone, but what ideal sleep hygiene looks like can vary based on the person.

For that reason, it's worth testing out different adjustments to find out what helps your sleep the most. You don't have to change everything at once; small steps can move you toward better sleep hygiene.

It's also important to know that improving sleep hygiene won't always resolve sleeping problems. People who have serious insomnia or sleep disorders like obstructive sleep apnea may benefit from better sleep hygiene, but other treatments are usually necessary as well.

In other words, even though it may be beneficial, sleep hygiene alone isn't a panacea. If you have long-lasting or severe sleeping problems or daytime sleepiness, it's best to talk with a doctor who can recommend the most appropriate course of treatment.

Learn more about our Editorial Team

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Mastering Sleep Hygiene: Your Path to Quality Sleep | Sleep Foundation

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Looking for ways to sleep better? Improving sleep hygiene can make your habits, routines, & environment more conducive to consistent and restorative sleep.

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Notice your emotions, name and sit with these feelings without judgement

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Notice your emotions, name and sit with these feelings without judgement

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Spend time in the garden or out in nature

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Spend time in the garden or out in nature

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https://www.betterhealth.vic.gov.au/health/healthyliving/gardening-for-health-starting-out

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Gardening has many health and therapeutic benefits and can be very enjoyable. It's an activity that everyone can enjoy. People with disabilities, seniors and children can find it especially rewarding to spend time in the garden tending plants and growing their own food. With some planning and thought, you can create an interesting, productive and pleasant space that can be used as an edible garden.

An edible garden does not have to be large. Your garden can start small with a few pots and containers or even just a window box with a few suitable cuttings or herbs.

Benefits of growing an edible garden

Research shows that gardening is a healthy activity. Working in the garden provides benefits that include:

Enjoyment - from the physical activity

Exercise - physical activity improves your endurance, strength, mobility and flexibility

Relaxation - helps you relax and reduce stress levels

Fresh food - provides you and your family with a healthy source of inexpensive fresh food.

Appreciation of food growing - provides an appreciation of foods and their origin.

Grow things you can eat

An edible garden is a garden that contains flowers, herbs, seeds, berries and plants that you can eat. Flowers and herbs can be used in salads, add flavour to cooked dishes, be made into teas or used as a garnish. Plants, vegetables and fruits can be eaten raw or cooked. Examples of flowers, herbs and plants that are suitable for an edible garden include:

Flowers - borage, carnation, chamomile, chrysanthemum, fuchsia, geranium, hibiscus, hollyhock, honeysuckle, impatiens, lavender, lemon blossom, lilac, marigold, nasturtium, pansy, rose, salvia and violet.

Herbs - rosemary, basil, chives, sage, mint, oregano, parsley and thyme.

Seeds and berries - blueberries, mulberries, pumpkin and sunflower seeds.

Vegetables - lettuce, tomatoes, silverbeet, corn, capsicum and beans.

Fruits - rhubarb (stems are edible, but the leaves are poisonous), kiwi fruit, strawberries and passion fruit.

Plants and trees - all sorts of fruit trees including lemons, apricots and apples. Even the leaves from bay trees are great for use in stews and casseroles.

Everything you pick to eat should be washed carefully. Only eat flowers in salads if they are organically grown and free of pesticides and other garden sprays. Be aware that some flowers, seeds and leaves can be toxic.

An edible garden can be any size

An edible garden can be started in a small area. Courtyards, balconies, porches and very small gardens are all suitable sites. If you don't need a raised garden bed, you can create a space directly into the soil in your garden.

The area selected should be flat and receive reasonable amounts of sunlight and some shelter from the wind. There should be a garden tap nearby so you can water plants easily, but make sure the walking surface will not become slippery. A shed, cupboard and bench are useful to store materials and to pot-up plants.

Suitable containers

There are a variety of containers that can be adapted to grow plants in. These include:

Old wheelbarrows or prams (with hood removed or folded down for maximum sunlight) that can be moved about

Old bathtubs or laundry tubs with holes for drainage

Old car tyres that can be stacked on top of each other at different heights

Plastic and terracotta pots on castors that can be moved around easily

Large pots, polystyrene boxes, barrels, large terracotta pipes and recycled containers

Purpose-built raised garden beds that can be made to suit your needs.

Gardening tips

Hints that will help you to create a successful edible garden include:

If you have a north-facing wall, consider growing suitable plants or vines up the wall in containers.

Remove weeds regularly as they rob the soil of valuable nutrients.

Compost most garden materials (leave out the problem weeds) and all vegetables and fruit scraps from the kitchen.Make sure scraps are shredded well before composting.

Use organic fertilisers and mulch to conserve water.

Rotate crops regularly (every season or at least every year) to ensure that soil retains nutrients and the risk of diseases is reduced.

Use non-chemical remedies like garlic, chilli spray or milk to ward off pests.

Protect yourself when you're gardening

When you're gardening outdoors, there are a few safety tips that you should follow. These include:

Wear sunscreen and protective clothing including a hat, correct footwear and gloves.

Warm up, bend and stretch before you start.

Take regular breaks and don't forget to stretch and change position often.

Bend at the knees and don't strain when lifting heavy objects.

Drink plenty of water especially in warm weather.

Store garden tools and equipment safely.

Observe safety instructions when using potting mix, any sprays or fertilizers.

Where to get help

Things to remember

Gardening is a healthy activity that can be enjoyed by people of all ages.

An edible garden can be started in a very small area or in containers or pots.

Make sure your plants are non-toxic varieties and are edible.

Don't use chemical sprays or fertilisers in your edible garden.

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Gardening has many health and therapeutic benefits and can be very enjoyable. It's an activity that everyone can enjoy. People with disabilities, seniors and children can find it especially rewarding to spend time in the garden tending plants and growing their own food.

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Take time to rest, listen to your body and give yourself a reset

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Take time to rest, listen to your body and give yourself a reset

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Nourish yourself with your favourite healthy meal

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Nourish yourself with your favourite healthy meal

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https://www.eatingwell.com/recipes/

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How can food affect your mood?

Did you know that your food choices can affect the way you feel? Energy slumps, feeling low and difficulty sleeping can all be the result of poor food choices.

Improving your diet may help to:

1. Improve your mood

2. Give you more energy

3. Help you think more clearly.

Below are our top tips to boost your mood through food!

Choose the right carbohydrates

Our brain runs primarily on glucose which we get from eating carbohydrate rich foods. Severely restricting carbohydrates can make you feel grumpy and tired as the brain is no longer getting an adequate glucose supply.

Better carbohydrate choices for sustained energy release:

Fruit

Vegetables

Wholegrains like grainy bread, brown rice and oats

Sweet potatoes

Milk and yoghurt

Avoid these refined carbohydrates as they raise sugar levels too quickly:

Soft drink

Juice

Snack foods like biscuits and chips

Lollies and chocolate

White bread

Timing is important

When you eat can have an effect on your mood:

Going long periods of time without eating can cause a drop in blood sugar levels, leading to feeling tired and irritable.

Overeating to the point of feeling uncomfortable can make you feel tired and lethargic.

Eating moderate sized meals on a consistent schedule will help maintain steady blood sugar levels and result in an even mood.

Eat more plant foods

Plant foods include vegetables, legumes, fruits, grains and nuts and seeds. Many of these are high in fibre. The good bacteria in our large intestine helps manage our mood and stress levels. Eating foods high in fibre and drinking lots of water supports the good bacteria to help us feel happier.

Remember:

Eat protein rich foods

Protein is essential to a good mood. Foods like fish, red meat, poultry, eggs and legumes contain amino acids. Tryptophan is an important amino acid that helps increase the amount of serotonin that is made in the brain. Serotonin is known as the 'happy hormone' as it promotes feelings of calm and relaxation, whilst defending against depression. So, add eggs to your breakfast, some lean chicken to a sandwich or salad at lunch and include some protein with dinner.

Omega 3s

Researchers have noted that omega-3 polyunsaturated fatty acids may help protect against depression.

Omega 3's are found in fatty fish, seafood, flaxseeds and walnuts.

Try to aim for at least three 120 gram servings of oily fish like salmon or mackerel each week.

If you struggle to reach this, discuss with your doctor whether fish oil supplements would be beneficial.

Smoked salmon chickpea salad
This cracking protein rich salad is full of fibre to keep the good bugs in your gut happy and can help you feel great too!

Watch the caffeine and alcohol

Caffeine is a stimulant drug. Too much can keep you awake at night and cause difficulty concentrating.

Alcohol is a depressant which means it slows down brain activity. Initially you may feel relaxed, but it can worsen symptoms of depression.

Drinking alcohol close to bedtime can decrease the quality of your sleep causing you to wake feeling groggy rather than refreshed.

Probiotics

It turns out that the bacteria living in our digestive system plays a crucial role in reducing anxiety, depression and our perception of stress. There are hundreds of species of bacteria in our gut, and it's important to have more of the good kind of bacteria. Eating foods high in fibre, drinking plenty of water and getting more probiotics into your diet can keep your gut healthy and your mood stable. Foods like yogurt, sauerkraut, kimchi, kombucha and fermented veggies are all high in probiotics, but can contain high levels of sodium or salt, so should be enjoyed occasionally.

Remember:

Hydration

Over 70 percent of our brain is made up of water, so it makes sense that being dehydrated is going to compromise how we are feeling. Aim to drink 2 litres of fluid a day - mainly from water - to avoid headaches, poor concentration and low mood.

Produced by Nutrition Australia QLD Division, 2018. Reviewed August 2021.

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How food can affect your mood | Nutrition Australia

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Did you know that your food choices can affect the way you feel? Energy slumps, feeling low and difficulty sleeping can all be the result of poor food choices. Improving your diet may help to: Improve your mood Give you more energy Help you think more clearly.

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Practice self-compassion by being kind to yourself

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Practice self-compassion by being kind to yourself

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Have you ever lost your temper at...yourself? Blamed and then beat yourself up a little inside for doing something you regret? Maybe you've been harsh with someone, only to be much harsher with yourself later?

It's easy to be tough on yourself-we tend to do it much, much more than we realize. But what if there was a better way? When we forgive ourselves, accept our perceived flaws, and show ourselves kindness, we practice self-compassion. It's often a lot harder than it sounds, but with the right techniques, we can learn to make it a habit that sticks.

If you ever judge or criticize yourself for no justifiable reason, some of these techniques could be valuable. Some might not be your cup of tea, but others might resonate and come in handy when you least expect it. Read on to find out how to practice self-compassion with tips and exercises, then tell us-what works for you?

How to Have and Show Self-Compassion

Self-compassion is a positive attitude we can have towards ourselves, and it's also an empirically measurable construct. Operationally defined and introduced to the positive psychology literature by Associate Professor Dr. Kristin Neff, it is comprised of three separate constructs: Self-kindness, Common Humanity, and Mindfulness (Neff, 2003a; 2003b).

Having self-compassion means being able to relate to yourself in a way that's forgiving, accepting, and loving when situations might be less than optimal. We know that it's similar to (yet less permanent than) self-love and that it's distinct from self-esteem, but how do we show self-compassion?

Self-Kindness

Self-kindness is about showing kindness and understanding toward ourselves when we fail at something, or when we are hurt (Neff, 2003a). Rather than being critical or judging ourselves harshly when we already feel pain, we can recognize the negative influence of self-judgment and treat ourselves with warmth and patience instead (Gilbert & Irons, 2005).

In short, showing self-kindness means treating our worth as unconditional even when we fall short of our own expectations, whether it's through our behaviors or even just our thoughts (Barnard & Curry, 2011).

Some examples, adapted from the Self-Compassion Scale (SCS), include (Neff, 2003b: 231):

Giving yourself the tenderness and care you need when you're going through a tough time;

Trying to understand and show patience regarding your own perceived personality flaws; and

Being tolerant of your own shortcomings.

Common Humanity

'Being part of something bigger' is a pervasive concept in positive psychology literature, and it's long been argued that the need for connections is part of human nature (Maslow, 1943). Having Common Humanity means viewing our own individual experiences as embedded in the broader human experience, rather than seeing ourselves as isolated or separate from others (Neff, 2003a).

Part of this is accepting and forgiving ourselves for our flaws-we aren't perfect, but we show self-compassion when we go easy on ourselves for having limitations (Brown, 2010). Another part of common humanity is realizing that we're not alone in being imperfect or feeling hurt; rather than withdrawing or isolating ourselves, we appreciate that others feel the same at times (Gilbert & Irons, 2005).

According to the SCS, more specific behaviors would include (Neff, 2003b: 231):

Perceiving your shortcomings as natural aspects of the human condition;

Viewing your difficulties as "a part of life that everyone goes through"; and

Reminding yourself that others also feel inadequate at times, when you feel the same.

Mindfulness

Mindfulness is seen as the opposite of avoidance or over-identification in self-compassion theory-it entails acknowledging and labeling our own thoughts as opposed to reacting to them (Kabat-Zinn, 2003; Neff, 2010).

When we have self-compassion, we are aware of our own hurtful thoughts and emotions without blowing up their significance through rumination. Instead, we adopt a positive balance between this over-identification at one extreme, and completely avoiding painful emotions and experiences at the other (Neff, 2003a).

Example SCS items for mindfulness translate into the following behaviors (Neff, 2003b: 232):

Aiming to keep our feelings in balance when we experience something upsetting;

Maintaining perspective when we fail at things that are important to us; and

Adopting our emotions with curiosity and openness when we feel sad.

So while the SCS does measure self-compassion as a trait, it can also be seen as a 'balance' or a 'middle way' of emotional responding (Neff, 2015).

Read more about mindful self-compassion here.

How Can We Best Practice Self-Compassion?

So, it's about maintaining (or striving for) a happy medium between three theoretical spectra (Barnard & Curry, 2011):

From Self-kindness to Self-judgment;

From Common Humanity to Isolation; and

Between avoidance and over-identification-with Mindfulness as the happy medium.

We also see some key themes popping up that you might already be very familiar with: empathy, kindness, forgiveness, caring, tenderness, and various synonyms for acceptance and non-judgment. But because so much of our mental activity is ingrained or instinctual, it can take some conscious effort at first to start practicing self-compassion.

How to Start

Dr. Kristin Neff herself notes that because of our habitual responses to hurt and negative emotions, getting started can often be a drastic change of perspective (Neff, 2019). And because we're actually trying to adopt new approaches rather than create positive emotions, it takes practice:

Self-compassion is a practice of goodwill, not good feelings... With self-compassion we mindfully accept that the moment is painful, and embrace ourselves with kindness and care in response, remembering that imperfection is part of the shared human experience.

(Neff, 2019)
With that in mind, we'll cover some techniques and tips for practicing this goodwill, before sharing some resources, affirmations, and approaches to help you along the way.

8 Tips and Techniques for Practicing Self-Compassion

There are lots of specific exercises available online that will help you practice self-compassion in a way that suits you. We'll cover some of these in more depth on in our Resources section, but most have the same general approach.

Treat Yourself as You'd Treat a Friend

One good place to start is by thinking about how you would treat others that you care about. So while we can't always take away others' pain, we can validate its existence and provide support to help them get through it and grow. In this respect:

1. Let yourself make mistakes. Self-kindness and common humanity tap into two separate but related ideas: "We're human. But a) so is everybody else, and b) that's okay." Rather than interpreting our thoughts, feelings, and behaviors as who we are, we can let ourselves off the hook when we might do the same for others. If a friend gets lazy and doesn't answer your phone call, you probably won't instantly assume they're a bad person. Giving yourself permission to be human once in a while is one way to accept your flaws, and remind yourself that you're not alone in being imperfect (Abrams, 2017).

2. Care for yourself as you'd treat others. Closely related to the previous tip, this is about being understanding and empathetic towards yourself. If a friend is feeling down, hurt, or upset, you might physically pat them on the back or hold their hand. Neff describes these as ways of tapping into our own 'caregiving system' to release oxytocin which has beneficial cardiovascular effects (Hamilton, 2010). Along with tender, forgiving language (even using terms of endearment to yourself like "darling" or "sweetheart"), these gestures can lead us to feeling self-kindness even if we're initially reluctant. Try not to go overboard with the endearing terms if it feels too odd, of course!

Becoming More Self-Aware

Other techniques relate to being more self-aware and tapping into our self-talk. Compared to 'beating ourselves up for beating ourselves up', becoming aware of our internal narratives is a positive starting point for changing our self-talk.

1. Use 'Releasing Statements'. Maybe you've never been a big fan of positive affirmations. Maybe they don't feel natural or you believe they don't quite 'reach' your Inner Critic at a subconscious level (Wood et al., 2009). If that's the case, you might try what is colloquially referred to as 'releasing statements'. These are closely related (if not equivalent) to mini-exercises in self-forgiveness and tap into the mindfulness concept of detached non-judgment. When you catch yourself thinking a negative thought like "I'm such a horrible person for getting upset", try turning it around and 'releasing' yourself from the feeling. Instead, try "It's okay that I felt upset".

2. Try self-acceptance. This means embracing your own perceived shortcomings as well as your character strengths (Morgado et al., 2014). Self-compassion is about not over-inflating these shortcomings into a definition of who we are-rather, thoughts and feelings are behaviors and states (Neff, 2010).

3. Practice mindfulness. Harvard Healthbeat (2019) suggests that mindfulness practices are a good way to center ourselves in the moment. Not only is mindfulness one of self-compassion's core constructs, but a lot of exercises such as yoga and deep breathing can be used anytime, anywhere. Kirstin Neff also recommends guided nurturing meditations, including body scans and a short 'Self-Compassion Break'.

4. Try not to judge yourself too quickly. Another tip from DiPirro is to stop assuming you'll behave a certain way. It's easy to assume things like "I get really grumpy and antisocial on flights", which sometimes precludes the possibility that you'll act a different way. This is once again about treating yourself as you would others, and just a future-focused way to give yourself the benefit of the doubt.

(Re)Gaining Perspective

From here, we can also zoom out to remind ourselves once more that we're connected to others. That we're part of a much bigger picture-common humanity-and adjust our focus accordingly. Here are some example tips:

1. Let go of the need for outside validation. Author Dani DiPirro of Stay Positive, The Positively Present Guide to Life suggests that lots of our negative thinking come from how others perceive us. If we're beating ourselves up for eating something, for instance, a lot of that self-directed anger stems from social pressures, like the pressure to look a certain way or maintain a certain weight. Choosing not to tie our happiness to outside influences can thus be an act of self-kindness with a much larger knock-on effect (Neff, 2011). If this idea is interesting to you, there's more in this self-reliance article.

2. Reaching out to others. This might sound like the opposite of the above, but in fact, this technique is more about placing your feelings in context. When we talk with others, we realize that we're not alone in feeling pain at different times. It's an important part of reaffirming our sense of connectedness, reframing our perceived problems within the 'bigger picture', and building social support networks that are invaluable to well-being.

So what does Dr. Kirstin Neff herself say about self-compassion?

Kirstin Neff's Step-By-Step Guide to Self-Compassion

Self-Compassion Step-By-Step is Kirstin Neff's audio course on developing the skills and techniques for the everyday practice of the same.

Over six sessions, it covers approaches that you can use in the moment, immersive practices, and guided self-compassion meditations that draw on the theory and its applications. Topics covered include (Neff, 2019):

How to be easier on yourself;

Why we often resist showing self-compassion;

The distinctions between self-compassion and self-esteem;

Dealing with difficult feelings more adaptively; and

Self-motivating positively rather than criticizing yourself.

13+ Useful Resources

You'll find a lot of useful resources on self-compassion if you're looking for exercises, scripts, or more theory as a therapist. Apart from our extensive blog posts on topics like mindfulness, compassion, and the self, you'll also find ample self-compassion worksheets and workbooks.

4+ Websites

If you know of other key sites that we haven't yet included, please let us know in the comments. Because these also contain their own wealth of helpful links, you'll find plenty to browse here.

1. Self-Compassion.org is Kirstin Neff's official webpage on the topic. Here you can look into more research on self-compassion, browse through her recommended self-compassion books, and watch videos to learn more. Also on this site-and particularly useful for therapists-you'll find meditation scripts and self-compassion exercises for yourself or clients.

The eight featured exercises include:

The compact, take-away Self-Compassion Break for individuals to practice anytime;

How would you treat a friend? - which is a writing exercise in empathy, mindfulness, and compassion;

Letter and journal writing guides;

A dynamic experiential learning activity focused on self-awareness and the inner critic (The criticizer, the criticized, and the compassionate observer); and

Exercises on values (Identifying what we really want) and activities geared at changing up negative self-talk.

2. Chrisgermer.com is another lovely source of more resources on mindful self-compassion. Germer is the co-developer of MSC training, and as such, his website is a good place for helping professionals interested in developing their MSC skills. You'll also find guided meditations on the core self-compassion skills, written PDF instructions in the same, practices to teach or work through with clients, and online workshops.

These include the Center's:

Certificate Program in Mindfulness and Psychotherapy;

Power of Therapeutic Presence: Mindfulness and Compassion for Clients and Clinicians; and

Live virtual classes on MSC for practitioners.

3. Linked closely to Chrisgermer.com, the CenterforMSC.org website is also a rich source of meditations, practices, and general background for therapists and coaches. Professionals can search for online practice groups such as the MSC Community for Deepening Practice and related off-site communities.

Here, you'll also find a course directory for in-person workshops (some are also featured on chrisgermer.com), meditations, and plenty of background on MSC. Educators can get more information on immersive MSC teacher training courses, and there is a wealth of background reading recommendations for those who simply want to learn more.

4. Other websites on Self-Compassion can be found (in abundance) at the resources page of self-compassion.org.

5+ Workbooks and Worksheets

We've already linked to some of our self-compassion workbooks and worksheets above, so here are just a few that we have not yet covered.

1. The Government of Western Australia's Centre for Clinical Interventions has produced an in-depth, comprehensive PDF self-compassion workbook (here) that comes as seven different modules. Understanding, barriers to, and preparing for self-compassion are introductory modules in a sense, while Compassionate Imagery and Self-Compassionate Thinking are slightly more hands-on with guides and exercises. Modules 6 and 7 on Self-Compassionate Behavior and Self-Compassionate Living are full of practical tips for individuals. On the link above, you can download the whole book as a zip file for free.

2. This site has also compiled some free exercises on mindful self-compassion. As well as some worksheets, you'll also find audio and video therapist resources.

3. Act with Compassion offers activities here that focus on becoming more aware of and working on self-criticism. Some client handouts on this page may be helpful for practitioners, and cover topics such as self-esteem vs. self-compassion, self-criticism, and Lovingkindness meditation.

4. This lesson plan and video from TEDEd is created by The School of Life and volunteer teacher Alexandra Panzer. Educators and parents can also read up on the open and guided discussions; while they stopped being active a while ago, they contain useful talking points for the classroom.

5. This self-compassion resource is a PDF worksheet that adapts Kirstin Neff's "How Would You Treat a Friend?" exercise. It is tweaked to be a group activity with interactive discussion questions and works as a downloadable handout for facilitators, too.

4 Books

If-somehow-you've already finished the self-compassion books in this article on self-love, here are a few more worthy reads which we haven't yet recommended:

1. Self-Compassion for Teens: 129 Activities & Practices to Cultivate Kindness by Lee-Anne Gray

2. Tiny Buddha's Guide to Loving Yourself: 40 Ways to Transform Your Inner Critic and Your Life by Lori Deschene

3. The Gifts of Imperfection: Let Go of Who You Think You're Supposed to Be and Embrace Who You Are by Brené Brown

4. Uncovering Happiness: Overcoming Depression with Mindfulness and Self-Compassion by Elisha Goldstein (Amazon)

What are Self-Compassion Affirmations and are they Valid?

We've looked at positive daily affirmations elsewhere on this site, and we've examined that their roots lie in self-affirmation theory and global self-efficacy (Steele, 1988; Cohen & Sherman, 2014).

In a nutshell, we can use positive affirmations to keep up a global narrative for ourselves, about ourselves, that is relevant to our self-identity. With this in mind, let's look at two different 'types' of ways that we can use affirmations to become more self-compassionate.

Using Affirmations to Motivate

In this respect, some self-compassion affirmations may be slightly different from the positive daily affirmations we're used to. Most people already know about affirmations of values (things we hold meaningful and personally important), and using affirmations to broaden our sense of self-concept (Critcher and Dunning, 2015).

In contrast, you'll find that some example self-compassion affirmations are more focused on the three components: mindfulness, common humanity, and self-kindness than they are on our ability to adapt to different situations. They may be more goal-focused and designed to motivate, sparking our intention to change.

For example:

"I'm going be kind to myself" rather than "I'm a patient and understanding mom to my kids"; or

"I'm going to treat myself the way I would treat my very best friend" instead of "My body is amazing just the way it is and I accept myself this way."

If you're interested in finding out more about the validity of this kind of self-compassion affirmation-i.e. self-talk in a goal-setting context-you might find this paper on Hope Theory very helpful (Snyder et al., 1998). Succinctly, positive self-talk (like " I can do this") is common in high-hope people. It's a kind of agentic thinking which helps motivate us towards our goals when we come across obstacles. Goals like becoming more self-compassionate, for instance.

Using Affirmations to Challenge Your Inner Critic

Practicing affirmations can also be useful if you're hoping to replace the negative self-talk we referred to earlier with more self-kindness. Our (often habitual) tendencies to blame, criticize, or put ourselves down can't be changed unless we try to catch ourselves in the act, and only then can we reframe them (Soflau & David, 2017).

Replacing negative automatic thoughts with self-compassionate internal dialogue helps us deal with our Inner Critic, replacing it with empathetic self-directed talk (Earley, 2010; 2018).

We can think of these more like the actual 'content' of self-compassion. It's as easy as replacing your negative self-talk with mindful recognition of your feelings and giving yourself a caring, loving response rather than self-criticizing (Kendall et al., 1989; Hope et al., 2010).

In the next section, we've included some of the latter type.

11 Self-Compassion Affirmations to Practice

Try these if you're a believer in the power of affirmations, and use them to replace self-criticism or remind yourself to be kind to Number One.

1. I accept the best and worst aspects of who I am.

2. Changing is never simple but it's easier if I stop being hard on myself.

3. My mistakes just show that I'm growing and learning.

4. It's okay to make mistakes and forgive myself.

5. I am free to let go of others' judgments.

6. It's safe for me to show kindness to myself.

7. I deserve compassion, tenderness, and empathy from myself.

8. I release myself with forgiveness from today and move forward with self-love to tomorrow.

9. Every day is a new opportunity. I won't let self-doubt or judgment hold me back from the future.

10. I forgive myself and accept my flaws because nobody is perfect.

11. I'm not the first person to have felt this way, and I won't be the last, but I'm growing.

Find more of these from here, this source, and Louise Hay's official site, which inspired them.

How Mindfulness Scripts Help in Practicing Self-Compassion

Mindfulness scripts are useful tools for therapists and individuals. They form a key part of the Mindful Self-Compassion program (MSC) developed by Drs. Christopher Germer and Kirstin Neff.

The basic premise of mindfulness scripts is that sometimes a step-by-step walk-through is helpful when we're exploring our 'present moment' experiences. As part of broader self-compassion practice, they can be useful guidance for cultivating a state of mindfulness:

" moment-by-moment awareness of our thoughts [and] feelings...through a gentle, nurturing lens. " (Greater Good Science Center, 2019)

Mindfulness scripts help in practicing self-compassion by taking us through painful emotions and feelings in a detached and accepting way. Available as videos, written scripts, body scan soundtracks, and more, they help us (Parker, 2016):

Become attuned to the painful feelings which often spark self-judgment and unconstructive self-talk;

Identify, label, and accept our emotions;

Recognize them as transient and fleeting, and realize that they will pass;

Investigate them and understand their causes (within reason); and

Release ourselves from the need to control them.

If you're ready for more hands-on techniques in mindfulness that you can use with your therapy clients, see how our Mindfulness X program can equip you as a helping practitioner.

Are there Proven Benefits to Writing A Self-Compassion Letter?

Given that letter-writing is one very specific exercise for practicing self-compassion, there is (unsurprisingly) a dearth of studies on this precise topic. But what we do know about expressive hand-written letters, emotions, and the nature of self-compassion suggests that they may have some benefits.

The Impacts of Expressive Writing

Self-compassion letters are one written form of emotional expression, or at least this applies to our initial recall of a particular emotion (Pennebaker & Beall, 1986). They require us to disinhibit and (of course) write about emotional experiences, like the painful feelings that sometimes trigger self-criticism. And here's what we know:

Other forms of writing therapy, such as journal writing, have been related to feelings of greater psychological well-being (PWB), a reduced number of stress-related doctor visits, and enhanced positive affect (Baikie & Wilhelm, 2005).

Expressive writing promotes self-distancing, a helpful process of emotional regulation that helps us construct meaning from our experiences (Park et al., 2016). As an example, "Why did you lose your temper?" (self-distanced) vs. "Why did I lose my temper?" (self-immersed) (Eva, 2017); and

It is considered helpful as a coping strategy for stressful life events (Travagin et al., 2015).

Both self-compassion and expressive writing have roots in alleviating worry and the negative tendency of rumination, too, which makes letter-writing a particularly logical exercise in the former (Baikie & Wilhelm, 2005; Raes, 2010).

So if you feel that these sound like benefits which might help you, it may be worth trying to put your thoughts down as words. True, it may not feel natural at first, but some things take practice.

3 Example Self-Compassion Letters

Here are some example letters that you can use both to get started and as you continue your self-compassion practice.

1. This Greater Good In Action walk-through takes only 15 minutes-and to be fair, it's more of a 'how to' than an example. It contains five simple but effective guidelines and some helpful pointers and begins by inviting you to put yourself in another's shoes. It provides a constructive way to change your perspective on a perceived flaw that you see in yourself.

2. On Page 8 of this PDF from the Centre for Clinical Interventions, you'll find an example self-compassion letter that's already set out for you, step by step.

3. One writer even shares this personal self-compassion letter, which she has written to herself as an imaginary friend.

13 Journal Prompts

Try some of these self-compassion journals if you're still feeling a bit of writer's block. Try applying each of the three self-compassion constructs in your journal, and below you'll see how they can follow a logical sequence.

Mindfulness

Start with approaching whatever emotional experience you've been through with balanced awareness, curiosity, and detached interest. Acknowledge but don't magnify how you felt, thought, or what you did while trying not to judge yourself for what was essentially a human reaction. Please do tweak these examples, which are deliberately generic and intended only as a guide:

1. "I felt angry/upset/impatient/etc. because of...."

2. "I realize now that when...happened, I reacted in the moment, and I felt regret/embarrassed/ashamed/etc. afterward."

3. "Stepping back from it now, I accept that I was thinking hurtful/frustrated/annoyed thoughts when..."

4. "As I reflect on my behavior earlier, I acknowledge that my reaction to...was driven by feelings of disappointment/fear/doubt/etc."

5. "Looking back now, I notice my thoughts and feelings from earlier today. At the time, the situation made me feel..."

Common Humanity

As you recall the experience you began writing about, move the topic toward common humanity. Doing this means acknowledging first and foremost that you're not the only one experiencing negative emotions.

Adapted from and inspired by Kristin Neff's official Self-Compassion journal exercise, try to take these as both general 'mindsets' as well as sentence starters.

1. "Everybody feels anger/pain/jealousy at some point or another..."

2. "The situation was a complicated one, and most people find themselves feeling frustrated in tricky situations like that..."

3. "Nobody is perfect or immune from thinking the occasional fearful/irrational/defensive thought..."

Self-Kindness

Go easy on yourself for this part, and write to yourself as you would to someone you care deeply about. Having reminded yourself that you're not superhuman or immune from painful feelings, this is the perfect space to be comforting and gentle. As the last few sentence starters show, you can write using second-person pronouns if it helps.

1. "I forgive myself for feeling as upset/hurt/exasperated/etc. as I did earlier"

2. "That wasn't my last chance to practice more patience/understanding/empathy/etc..."

3. "I made a mistake/snapped/slipped a little today and that's fine. Next time a situation like that comes around I'll..."

4. "It's not something worth dwelling on, tomorrow you can react with more concern/tenderness/goodwill/etc..."

5. "You understand why you responded that way and it's OK. Next week you could make up for it by stopping to listen/showing that you care/etc..."

The sources that inspired these prompts can be found at this link and in this PDF.

A Take Home Message

Self-compassion is refreshing in its premise. It initially takes conscious effort even to become aware of our mental processes, but most worthwhile things do require practice. We've looked at some varied techniques for having and showing self-compassion on a regular basis-so if letter-writing isn't your thing, hopefully, affirmations or journaling will help.

There's no reason why you can't get creative with your own techniques and tricks, either-we're sure you can think of something. Would little self-compassion exercises flashcards work for you? How about a blog or a creative reminder to be kind to yourself? What has worked for you in the past that you might want to tweak? Let us know in the comments!

For further reading:

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How to Practice Self-Compassion: 8 Techniques and Tips

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Have you ever lost your temper at...yourself? Blamed and then beat yourself up a little inside for doing something you regret? Maybe you've been harsh with someone, only to be much harsher with yourself later? It's easy to be tough on yourself-we tend to do it much, much more than we realize.

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Have a good laugh, reminisce on a funny story in the last year or find some funny memes

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Have a good laugh, reminisce on a funny story in the last year or find some funny memes

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Try Not To Laugh Challenge - Funny Cat & Dog Vines compilation 2017

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Focus on a task you normally do on autopilot - like brushing your teeth or driving

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Focus on a task you normally do on autopilot - like brushing your teeth or driving

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Set aside an hour to recharge with a bubble bath or cuddle a furry friend

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Set aside an hour to recharge with a bubble bath or cuddle a furry friend

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Be playful as you move about your house maybe dancing, skipping, stretching

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Be playful as you move about your house maybe dancing, skipping, stretching

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Allow yourself to be curious and explore something that sparks your curiosity

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Allow yourself to be curious and explore something that sparks your curiosity

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Can being curious potentially make us smarter, more innovative and happier? Sonia Vadlamani throws light on the rewards of being inquisitive and discusses ideas for staying curious throughout our lives.

We are all born curious, but oddly the 'episodes of curiosity' common in kids pertaining to asking questions and observing objects intently dwindles as we age. As a matter of fact, children are known to be incredibly inquisitive and are often seen exploring new things around them, for no other reason than to know or understand more. However, as we grow older, we tend to gradually lose this appetite for curious pursuits.

William James, a renowned philosopher and psychologist, defined curiosity as "the impulse towards better cognition". Interestingly , author of the acclaimed bestseller Curious, describes curiosity as the unique amalgamation of "intelligence, determination and a hunger for novelty," in the sense that it drives us towards discovering what we do not already know. Curiosity constitutes a fundamental element of our cognition , and thus is essential for our learning motivation, decision-making as well as healthy development.

Indeed, a part of our fading curiosity as we age can be ascribed to a phenomenon known as 'brain economy'. As we continue to learn, the brain works on building and reinforcing neural pathways and energy-saving shortcuts so that we don't have to expend mental energy for repetitive tasks. However, researchers agree that it is important to stay curious as we grow older, despite increasing demands being put on our time.

Why does staying curious matter?

suggests that staying curious can improve our learning mechanisms and enhance brain plasticity , as the more curious we are about a topic, the likelier we are to remember it well.

For instance, while chemistry seemed like a daunting subject to several of my classmates, I remember being fascinated by it. For example, how can potassium be called a metal yet be soft enough to cut with a knife? It was intriguing and fun to draw out answers and understand ions, bonds and chemical reactions. Indeed, I reckon it was my curiosity that made me receptive to grasping my chemistry lessons with ease and remembering the details without much effort.

Stay curious through lifelong learning

Being passionately curious allows us to develop an abundance mindset , as it propels us towards learning and applying these new learnings in daily life, sparking growth and innovation. Staying curious can also help us shun our prejudices and bridge our differences , thus lowering anxiety and strengthening our social connections.

A 2014 study by Vincent D Costa et al also pointed out that our brains trigger higher dopamine levels when we are not familiar with the stimulus and the reward is unknown to us (rather than when we are aware of the stimulus and the rewards). So, acquiring new information or performing newer tasks that answer our curiosity can improve dopamine release , which, in turn, can offer a quick mood boost, improve our decision-making abilities and even prevent health conditions like Parkinson's disease and depression .

8 ways to stay curious

Curiosity is akin to a mental muscle that can weaken if we don't exercise it often. That's why we need to make it a habit to flex it and stay curious on a consistent basis. Read on to discover eight ways to reignite your inner inquisitive spark.

1. Ask questions relentlessly

Carl Jung, eminent psychiatrist and the founder of analytic psychology, described the ability to ask questions as "the greatest resource in learning the truth". Indeed, there are no dumb, silly, small or big questions, as each question can unlock a conversation and every answer can present a fresh insight for you or others. Always carrying a notebook makes it easier for you to quickly jot down topics which spur your interest and questions you'd like to pursue next.

2. Step out of your comfort zone

Staying in our comfort zone is undoubtedly convenient, especially since we humans are hardwired to choose familiarity over uncertainty. However, staying within our safety bubble stifles creativity and often harbors discontentment, leaving us feeling bored in life .

RELATED: Why we should all start embracing the unknown

In fact, living more adventurually and replacing fear of the unfamiliar with a healthy curiosity is what some great artists do differently . Indeed, staying curious and open to new experiences can help us welcome newer perspectives, let go of the past and rediscover our purpose in life .

3. Nurture a wide range of interests

"Creativity doesn't happen in a void," observed Ian Leslie. It has been reported that successful artists and philosophers like Leonardo da Vinci and Aristotle were curious to the extent of accumulating vast amounts of knowledge which they could recall readily when needed. Leslie further points out that this reservoir of learnings allowed them to "mix and remix ideas and themes, making new analogies and spot unusual patterns" that ultimately steered them towards creative breakthroughs.

"Curiosity is akin to a mental muscle that can weaken if we don't exercise it often. That's why we need to make it a habit to flex it and stay curious on a consistent basis."

However, it is also important to train yourself to be the expert in a niche of your interest. Developing an informed perspective on a wide variety of subjects would allow you to possess a valuable expanse of knowledge. Furthermore, diversifying your interests will enable you to
tap into your intuition with greater ease and thus make better decisions. This will also put you in a better position to specialize in areas which align with your goals and purpose.

4. Gain new perspectives

While it can't be denied that we tend to get more comfortable with our own perspectives and viewpoints over time, it can be immensely rewarding to learn to change perspective and examine events and actions from the viewpoint of others.

RELATED: Changing perspective and gaining happiness

Leslie defines this as 'empathic curiosity', wherein he encourages us to put ourselves in other people's shoes and analyze why they react in a certain manner and make certain choices. Gaining a different perspective in this way can help us stay curious, as well as improve our happiness levels .

5. Cultivate awe every day

There are several reasons why awe makes your life better , the ability to stay curious being one of the benefits. A by Craig L Anderson et al revealed a positive relationship between dispositional awe in people and their curiosity levels. The findings concurred that those who experience awe more often are more likely to stay curious and learn at a faster pace.

It is possible to incorporate awe into our daily life , and not just feel it when we listen to a beautifully composed piece of music or making a trip that was always on the bucket list. Slowing down and lingering, being mindful, reconnecting with and questioning the things we always overlooked are some of the ways to look for daily experiences of awe, and gradually re-instill curiosity.

Travel keeps you curious and is awe-inspiring
shutterstock/GaudiLab

6. Look at learning as a privilege and fun

"It is a miracle that curiosity survives formal education," Albert Einstein famously stated. Learning is often seen as a cumbersome task or something that we need to participate in for better grades or a promotion. However, studies show that staying curious makes learning effective and more enjoyable, enabling us to be motivated to achieve new milestones.

Additionally, redefining learning as a stress-free and pleasurable activity leads to enhanced activity in the amygdala region of the brain and increased release of dopamine, resulting in greater retention.

7. Meet other curious people often

Brian Grazer, the prominent TV producer, recommends meeting other interesting people and having what he calls " curiosity conversations ". Remember that positive communication is the key to holding meaningful, intriguing interactions, and building lasting friendships. Consulting different people about their interests and opinions can introduce us to new learnings and fresh interests, thus rekindling curiosity within us.

Turning your curiosity inwards can help you understand yourself better and thus set more realistic goals for yourself. Spare 5-10 minutes each day to practise attentive self-reflection while you withhold your emotions, and observe and understand your reaction to various stimuli, fears, thoughts, attachment styles , moods, etc.

"Turning curiosity inwards can help you understand yourself better and thus set more realistic goals for yourself."

Staying curious towards yourself can help you find self-validation , and observe and towards yourself, just like you'd do for a friend. Looking inward can also enable you to resolve a troublesome pattern that may be preventing you from living your best possible life , like bottled up resentment that you need to let go of, or a habit of indecisiveness that you need to change.

Takeaway: staying curious

Curiosity is listed as an essential cognitive need in Main image: Maslow's Hierarchy of Needs , which underlines its importance in the way we define our purpose, make our choices and pursue goals. Rekindling the desire to know and cultivating the practice of staying curious can help us lead a life with meaning , adventure and happiness. *
shutterstock/Dragon Images

Written by Sonia Vadlamani

Fitness and healthy food blogger, food photographer and stylist, travel-addict and future self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

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