Practice Self-Compassion
Module 8 of The Willpower Program
As human beings it is our natural tendency to use self-criticism to motivate us to perform tasks and resist temptation. However, in repeated studies scientists have found that people who use self-criticism to motivate themselves actually do a disservice to their cause.
Research:
Researchers Claire Adams and Mark Leary, of Louisiana State University and Duke University respectively, have shown that study participants who practiced self-compassion were able to control their craving for sweets much better than participants who did not practice self-compassion.
Practice Guidelines:
To practice self-compassion start by being mindful of moments when you tend to self-criticize in response to a lapse in willpower.
When this happens, stop and replace your self-critical thoughts with self-compassion. Use comforting words, recognize your achievements to date, remind yourself that everyone has an occasional lapse, and reaffirm your commitment to your goal, new habit, or behavior that you are aiming to adopt.
As with all other interventions, write your experiences in your Change Journal. Note how the practice of self-compassion is gradually altering your perspective and making you more motivated to achieve your goal.
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