Action
Do a short self-compassion exercise
Self-compassion practice as the target behaviour or tool.
Studies (4)
Paper
With habit tools, people did a daily self-kindness exercise more often for six monthsUsedHelpedPeople who got a plan, phone reminders and skip days did the exercise more, and it felt more automatic.
Randomised trial of 497 US adults with smartphones · vs the same exercise and cue without habit tools · they rated themselves
Paper
Weekly group sessions on self-kindness cut putting off schoolwork in high-school girlsTestedHelpedGirls who had eight weekly group sessions on self-kindness put off schoolwork less than girls without training.
Small randomised trial of 60 high-school girls in Tehran, Iran · vs girls who got no training · they rated themselves
Paper
Online help for perfectionism cut putting things off no more than a feelings courseTestedNo differenceOnline help for perfectionism cut putting things off no more than an online course on dealing with feelings.
Randomised trial of 138 adults in Sweden with strong perfectionism · vs an online feelings course with the same therapist · they rated themselves
Paper
Students put off bedtime less after one short group session, but groups weren't comparedUsedNo comparisonAfter one group session on self-kindness, students put off bed less, but students with no training did a little too.
Small trial of 74 college students who put off bedtime · no comparison group · they rated themselves · ⚠ not yet checked by other scientists; unclear how groups were picked; many people dropped out; numbers unreliable; groups weren't properly compared
Often used with it
Action5
Challenge unhelpful thoughtsCognitive restructuring of beliefs such as perfectionism or catastrophising.
