1. Understand Your Current Beliefs 4 steps
Explore your existing relationship with self-worth.
1. Identify Worth Beliefs — Write down what you currently believe determines your worth. What makes someone valuable in your mind?
2. Trace the Origins — Reflect on where these beliefs came from—family, culture, experiences. Which still serve you? Which don't?
3. Notice Conditional Worth — Observe when you feel your worth fluctuates based on achievement, approval, or comparison. Name these patterns.
4. Define Inherent Worth — Write a statement about why you (and all people) have inherent worth, independent of achievements or attributes.
2. Challenge Negative Self-Talk 4 steps
Address the inner critic that undermines your sense of worth.
1. Catch the Critic — Notice when your inner critic speaks. Write down the actual words it uses. Awareness is the first step.
2. Question the Narrative — For each critical thought, ask: 'Is this absolutely true? Would I say this to a friend? What's a kinder truth?'
3. Replace with Compassion — Develop compassionate responses to your critic. Practice saying them out loud or writing them down.
4. Celebrate Small Wins — End each day noting three things you did well, no matter how small. Build evidence against the critic's case.
3. Build Worth-Affirming Practices 4 steps
Create daily habits that reinforce your inherent value.
1. Morning Worth Affirmation — Start each day with a statement of your worth that isn't conditional on today's outcomes.
2. Boundary as Self-Respect — Practice setting one boundary this week. Boundaries communicate that your needs and limits matter.
3. Invest in Yourself — Do one thing this week purely because it nourishes you—not because it's productive or helpful to others.
4. Worth Inventory — List your qualities, skills, and positive impacts on others. Review this list when your worth feels shaky.
