Building Towards Your Best Self

When is the last time you checked up on your self-concept?

Despite self-concept playing such an integral role in our daily lives, most of us are unfamiliar with the idea of our self-concept and the enormous impact it has on our behavior and who we are.?

Our self-concept is made up of our self-image, self-worth, and ideal self.

• Your self-image is malleable. It can be changed by your thoughts, how you’re feeling on a given day, or general shifting concepts of being (such as the belief that you’re unlovable or confident).

• Your self-worth can be thought of as a more stable and enduring version of your self-esteem.?

• Your ideal self, when in alignment with your self-image results in a feeling of safety and stability as you go through life.

Aligning your ideal self with your self-image requires reflection and introspection in advance of the work that needs to be done.

To help with this work, I want to share an exercise to help you get to know yourself. I encourage you to work through this exercise and take the time to think about who you are, what you think, and what you value.

Your Self-Concept Snapshot

Read the statements below and choose the option that best describes you.

1 = not true, 2 = sometimes or partially true, 3 = mostly or definitely true

• If I had the opportunity, I wouldn’t change many things about myself.
• I have confidence in my decision making.
• I don’t worry excessively about what others think about me.
• I like myself even when I am in conflict with someone else.
• I value myself even when I make mistakes.
• I believe my efforts contribute to my success.
• I have control over my reactions to difficult situations.
• I like myself.
• I can start and finish projects without others’ help and approval.
• I have a clear sense of who I am.
• I have positive and admirable traits.
• I can overcome challenges when I try hard.

Add up your total score, which will range from 12-36. The higher your score, the stronger your self-concept.

This score will serve as a baseline to track changes in your self-concept as you work on strengthening your self-image. As you try different healing techniques, it will be helpful to repeat this exercise as you work on yourself.?

Here’s a quick self-concept strengthening exercise to get you started.?

Self-Affirmation Journal

Materials Needed:

• A notebook or journal
• A pen or digital device

Steps:

1. Daily Affirmations: Each morning, write down three positive affirmations about yourself. These should be statements that reflect your strengths, qualities, and positive attributes. For example, "I am confident and capable," "I handle challenges with grace," or "I am deserving of love and respect."
2. Reflect on Achievements: At the end of each day, write about one accomplishment or positive experience you had. This can be anything from completing a task at work, helping a friend, or even just maintaining a positive attitude in a tough situation.
3. Visualize Your Best Self: Spend a few minutes each day visualizing yourself achieving your goals and living your best life. Write down what this looks like in your journal. Describe the emotions you feel, the actions you take, and the positive outcomes you experience.

I hope this is helpful to you,

Judy

I’m so excited to share my podcast, which you can listen to in Substack, Apple Podcasts, Spotify, or watch on YouTube!

My podcast is called Mental Health Bites with Dr. Judy. In just 10 minutes, we dive into a hot topic, answer your burning questions, and leave you with a practical tip to improve your mental wellness. ??

I created this podcast for people who love to learn and improve themselves, but find they don’t have the time to listen to an entire podcast from beginning to end. Mental Health Bites is designed to be consumable while you’re on the go - you can get all the wellness information you need in just 10 minutes!

Here's where you can check out the podcast:

Substack

Apple Podcasts

Spotify

YouTube

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About me:

Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage.?An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.

Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute.