Mood, self-esteem and assertiveness · worksheet 72
When self-esteem is low, we mostly see our flaws and forget the rest. This exercise trains your eye to also notice what goes well, every day, even the small things.
Before you start
- What it is for: To rebalance the way you see yourself, by also noticing your qualities and achievements.
- 10 minutes at the start and a minute every evening, for two weeks.
- When self-esteem is low, the mind filters: it sees the mistakes and lets slip what you do well. This worksheet trains you to look at the rest.
- Count small things: making a meal, answering a difficult email, helping someone. It doesn’t have to be extraordinary.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Reread the list after a few weeks: it often shows many more qualities than you thought. The effect comes from repetition, not from a single evening.
If you find it hard
If you tell yourself “that doesn’t count”, write it down anyway: small things count. If your self-criticism is very strong, worksheet 22 can help.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Counter the attentional bias towards one’s flaws by actively looking, every day, for concrete qualities and achievements, however small.
Low self-esteem, self-criticism, perfectionism. Duration: 10 min in session; 5 min every evening for two or three weeks.
References
Fennell, M. J. V. (1997). Low self-esteem: A cognitive perspective. Behavioural and Cognitive Psychotherapy, 25(1), 1-26.
Beck, J. S. (2020). Cognitive Behavior Therapy: Basics and Beyond (3rd ed.). Guilford.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
