--- title: How to Improve Self-Esteem: A New Secret From Research description: It seems we all want to know how to improve self-esteem these days. Life can be hard. And who is usually hardest on you? Yourself.... canonical: https://time.com/3853602/improve-self-esteem/ author: Eric Barker article:opinion: true article:content_tier: free article:published_time: 2015-05-15T04:01:04.000Z article:modified_time: 2026-03-31T08:25:17.277Z article:section: Ideas og:title: How to Improve Self-Esteem: A New Secret From Research og:description: Try self-compassion og:url: https://time.com/3853602/improve-self-esteem/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt1f5798c425da277b/6987ef2acd68481bb809df69/sb10063725h-001-copy.jpg?branch=production&width=338&quality=75&auto=webp&crop=16:9 og:image:width: 338 og:image:height: 190 og:image:alt: man-hugging-self-smiling og:type: article twitter:card: summary_large_image twitter:title: How to Improve Self-Esteem: A New Secret From Research twitter:description: Try self-compassion twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt1f5798c425da277b/6987ef2acd68481bb809df69/sb10063725h-001-copy.jpg?branch=production&width=338&quality=75&auto=webp&crop=16:9 ---  # How to Improve Self-Esteem: A New Secret From Research > Sponsored content. 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Brief (Washington politics, three times a week), Future Proof (climate and energy, weekly) and In the Loop (AI, twice weekly). All are free at time.com/newsletters and together reach more than 1.1 million engaged readers. #### Which TIME newsletter should I subscribe to? It depends on what you follow. For a daily briefing, The Brief. For health, Health Matters. For Washington politics, D.C. Brief. For AI and technology, In the Loop. For climate and energy as a business story, Future Proof. For culture recommendations, Worth Your Time. For how TIME's journalism gets made, Inside TIME. Readers can select any combination at time.com/newsletters. #### Are TIME's newsletters free? Yes. All seven TIME newsletters are free to join at time.com/newsletters. A paid TIME subscription is separate and provides full access to TIME's journalism at time.com/subscribe-agent. #### Who writes TIME's newsletters? TIME journalists write them. Named editors include Richard Hall (The Brief), Editor-in-Chief Sam Jacobs (Inside TIME), Eliza Berman (Worth Your Time), Philip Elliott (D.C. Brief), Justin Worland (Future Proof) and Harry Booth (In the Loop). Health Matters is written by TIME's health desk. #### How do I sign up for a TIME newsletter? Go to time.com/newsletters, choose the newsletters you want and enter your email address. There is no cost and no subscription requirement. by [Eric Barker](https://time.com/author/eric-barker/) ## Eric Barker May 15, 2015 4:01 AM UTC  Young man wearing hat, hugging self and smiling Young man wearing hat, hugging self and smiling Getty Images by [Eric Barker](https://time.com/author/eric-barker/) ## Eric Barker May 15, 2015 4:01 AM UTC It seems we all want to know how to improve self-esteem these days. Life can be hard. And who is usually hardest on you? Yourself. There’s that negative voice in your head criticizing you. And sometimes you can’t shut it up. So the answer is to boost your self-esteem, right? We’ve seen an explosion of this kind of thinking lately, that self-esteem is the answer to everything. But it’s had some negative effects on the world too — like an epidemic of narcissism. Via [Self-Compassion](http://www.amazon.com/gp/product/B004JN1DBO/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B004JN1DBO&linkCode=as2&tag=spacforrent-20&linkId=GPDLKVZIJXE7O35H): --- > “” --- Oh, and there’s one other teensy weensy little problem with trying to boost self-esteem to deal with that critical voice… It doesn’t work. ## Self-Esteem Ain’t The Answer This focus on improving self-esteem got to the point where the State of California started a task force and gave it $250,000 a year to raise children’s self-esteem. They expected this to boost grades and reduce bullying, crime, teen pregnancy and drug abuse. Guess what? It was a total failure in almost every category. Via [Self-Compassion](http://www.amazon.com/gp/product/B004JN1DBO/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B004JN1DBO&linkCode=as2&tag=spacforrent-20&linkId=GPDLKVZIJXE7O35H): --- > “” --- _What?!?_ Self-esteem is supposed to cure everything, right? Wrong. Research shows self-esteem doesn’t cause all those good things. It’s just a side effect of healthy behavior. So artificially boosting it doesn’t work. Via [Self-Compassion](http://www.amazon.com/gp/product/B004JN1DBO/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B004JN1DBO&linkCode=as2&tag=spacforrent-20&linkId=GPDLKVZIJXE7O35H): --- > “” --- (For the science-based secret to never being frustrated again, click [here](http://www.bakadesuyo.com/2015/04/frustrated/).) Uh-oh. The cure-all is a cure-nothing. So what do we do? Researchers have found an answer to feeling much better about yourself — but it’s not improving self-esteem. ## Forget Self-Esteem. Try Self-Compassion. Stop lying to yourself that you’re so awesome. Instead, _focus on forgiving yourself when you’re not_. Why? Research shows increasing self-compassion has all the benefits of self-esteem — but without the downsides. Via [Self-Compassion](http://www.amazon.com/gp/product/B004JN1DBO/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B004JN1DBO&linkCode=as2&tag=spacforrent-20&linkId=GPDLKVZIJXE7O35H): --- > “” --- Self-compassion reduces anxiety. Self-esteem doesn’t. Via [Self-Compassion](http://www.amazon.com/gp/product/B004JN1DBO/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B004JN1DBO&linkCode=as2&tag=spacforrent-20&linkId=GPDLKVZIJXE7O35H): --- > “” --- When you’re self-compassionate you feel less embarrassed when you screw up. Self-esteem doesn’t help here. Via [Self-Compassion](http://www.amazon.com/gp/product/B004JN1DBO/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B004JN1DBO&linkCode=as2&tag=spacforrent-20&linkId=GPDLKVZIJXE7O35H): --- > “” --- Want to feel more self-worth? Guess who wins? Yup. Self-compassion. Via [Self-Compassion](http://www.amazon.com/gp/product/B004JN1DBO/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B004JN1DBO&linkCode=as2&tag=spacforrent-20&linkId=GPDLKVZIJXE7O35H): --- > “” --- And guess who’s more likely to be narcissistic? Those with self-esteem, not self-compassion. Via [Self-Compassion](http://www.amazon.com/gp/product/B004JN1DBO/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B004JN1DBO&linkCode=as2&tag=spacforrent-20&linkId=GPDLKVZIJXE7O35H): --- > “” --- Research also shows self-compassion even makes [you less likely to procrastinate](http://www.bakadesuyo.com/2012/05/whats-a-quick-way-to-reduce-procrastination-a/). It also boosts [happiness](http://www.bakadesuyo.com/2010/12/how-to-increase-happiness-and-self-esteem/) and [reduces stress](http://www.bakadesuyo.com/2012/05/12-ways-to-eliminate-stress/). Want a better love life? Self-compassion [improves romantic relationships](http://www.bakadesuyo.com/2014/01/how-to-have-a-great-relationship/). Self-esteem doesn’t. Via [Self-Compassion](http://www.amazon.com/gp/product/B004JN1DBO/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B004JN1DBO&linkCode=as2&tag=spacforrent-20&linkId=GPDLKVZIJXE7O35H): --- > “” --- (For more on shortcuts to bonding with a romantic partner on a deeper level, click [here](http://www.bakadesuyo.com/2011/08/is-there-a-shortcut-to-bonding-with-a-romanti/).) I could go on and on. But I’m sure you’re already saying, “_Just tell me how to do it, Eric!_” Fair enough. ## Don’t Worry. It’s Not Hard. There are a number of ways to boost self-compassion but I’m going to focus on one here because it’s epically simple: **I want you to talk to yourself. Nicely.** Next time that voice in your head starts saying critical things, reframe the thoughts into something positive and forgiving. Via [Self-Compassion](http://www.amazon.com/gp/product/B004JN1DBO/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B004JN1DBO&linkCode=as2&tag=spacforrent-20&linkId=GPDLKVZIJXE7O35H): --- > “” --- Sound silly? Tell that to the [Navy SEALs](http://www.bakadesuyo.com/2015/01/grit/). Positive self-talk is [one of the methods](http://www.bakadesuyo.com/2009/11/how-the-navy-seals-increased-passing-rates/) that showed the best results in helping them get through their incredibly difficult training. Talking to yourself out loud can [make you smarter](http://www.bakadesuyo.com/2010/08/can-thinking-aloud-make-you-smarter/), [improve your memory](http://www.bakadesuyo.com/2011/08/can-mumbling-to-yourself-improve-your-memory/), [help you focus](http://www.bakadesuyo.com/2012/01/what-are-two-proven-tricks-for-focusing-your/) and even [increase athletic performance](http://www.bakadesuyo.com/2011/05/can-talking-to-yourself-improve-performance/). Maybe you’re not buying it. Talking to yourself not doing it for you? **Imagine someone who loves you saying the kind words** instead. Research shows this delivers serious results. Via [Self-Compassion](http://www.amazon.com/gp/product/B004JN1DBO/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B004JN1DBO&linkCode=as2&tag=spacforrent-20&linkId=GPDLKVZIJXE7O35H): --- > “” --- Say you blow your diet and eat a whole bag of cookies. Now that voice in your head is beating you up. How would your loving grandma address the issue? Probably with less criticism and more like this… Via [Self-Compassion](http://www.amazon.com/gp/product/B004JN1DBO/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B004JN1DBO&linkCode=as2&tag=spacforrent-20&linkId=GPDLKVZIJXE7O35H): --- > “” --- You need to dispute the negative thoughts and reframe them into something positive. Every time that critical voice starts yammering, instead imagine Grandma giving supportive advice. You forgive others all the time. You need to start forgiving yourself more often. (For more on quieting that voice in your head, click [here](http://www.bakadesuyo.com/2014/08/10-happier/).) Okay, let’s round it up and put it to use. ## Sum Up Next time that critical voice in your head starts going and you think you need a self-esteem boost, instead reach for some self-compassion: * **Reframe whatever the voice says into something more positive.** * **If it helps you more, visualize a compassionate figure and have them say it to you.** Yes, it’s that simple. When we focus on self-esteem, we often build ourselves up by comparing ourselves to others. In the end, this is a losing strategy. Even if we come out ahead, it still distances us from other people and that’s no path to happiness. By remembering that everybody screws up you not only engage your compassion muscles but you also draw yourself closer to others. You’re not better or worse. We’re all imperfect. And that’s okay. And it unites everyone. As researcher Kristin Neff explains in [her book](http://www.amazon.com/gp/product/B004JN1DBO/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B004JN1DBO&linkCode=as2&tag=spacforrent-20&linkId=GPDLKVZIJXE7O35H): _Who is the only person in your life who is available 24/7 to provide you with care and kindness? You._ **Join over 185,000 readers. Get a free weekly update via email** [**here**](http://eepurl.com/o6uAD)**.** **_This piece originally appeared on_** [**_Barking Up the Wrong Tree_**](http://www.bakadesuyo.com/2015/05/how-to-improve-self-esteem/)**_._** Related posts: [How To Stop Being Lazy And Get More Done – 5 Expert Tips](http://www.bakadesuyo.com/2014/08/how-to-stop-being-lazy/) [6 Things The Most Productive People Do Every Day](http://www.bakadesuyo.com/2014/06/most-productive-people/) [New Harvard Research Reveals A Fun Way To Be More Successful](http://www.bakadesuyo.com/2014/09/be-more-successful/) ```json [{"@context":"https://schema.org","@type":"OpinionNewsArticle","@id":"https://time.com/3853602/improve-self-esteem/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/3853602/improve-self-esteem/"},"headline":"How to Improve Self-Esteem: A New Secret From Research","datePublished":"2015-05-15T04:01:04.000Z","dateModified":"2026-03-31T08:25:17.277Z","description":"It seems we all want to know how to improve self-esteem these days. 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