To boost your self-esteem, write about chapters of your life
If you're lacking confidence and feel like you could benefit from an ego boost, try writing your life story.
In truth, so much of what happens to us in life is random – we are pawns at the mercy of Lady Luck. To take ownership of our experiences and exert a feeling of control over our future, we tell stories about ourselves that weave meaning and continuity into our personal identity.
Writing in the 1950s, the psychologist Erik Erikson put it this way:
To be adult means among other things to see one's own life in continuous perspective, both in retrospect and in prospect … to selectively reconstruct his past in such a way that, step for step, it seems to have planned him, or better, he seems to have planned it.
Alongside your chosen values and goals in life, and your personality traits – how sociable you are, how much of a worrier and so on – your life story as you tell it makes up the final part of what in 2015 the personality psychologist Dan P McAdams at Northwestern University in Illinois called the 'personological trinity'.
Of course, some of us tell these stories more explicitly than others – one person's narrative identity might be a barely formed story at the edge of their consciousness, whereas another person might literally write out their past and future in a diary or memoir.
Intriguingly, there's some evidence that prompting people to reflect on and tell their life stories – a process called 'life review therapy' – could be psychologically beneficial. However, most of this work has been on older adults and people with pre-existing problems such as depression or chronic physical illnesses. It remains to be established through careful experimentation whether prompting otherwise healthy people to reflect on their lives will have any immediate benefits.
A relevant factor in this regard is the tone, complexity and mood of the stories that people tell themselves. For instance, it's been shown that people who tell more positive stories, including referring to more instances of personal redemption, tend to enjoy higher self-esteem and greater 'self-concept clarity' (the confidence and lucidity in how you see yourself). Perhaps engaging in writing or talking about one's past will have immediate benefits only for people whose stories are more positive.
In a recent paper in the Journal of Personality, Kristina L Steiner at Denison University in Ohio and her colleagues looked into these questions and reported that writing about chapters in your life does indeed lead to a modest, temporary self-esteem boost, and that in fact this benefit arises regardless of how positive your stories are. However, there were no effects on self-concept clarity, and many questions on this topic remain for future study.
Steiner's team tested three groups of healthy American participants across three studies. The first two groups – involving more than 300 people between them – were young undergraduates, most of them female. The final group, a balanced mix of 101 men and women, was recruited from the community, and they were older, with an average age of 62.
The format was essentially the same for each study. The participants were asked to complete various questionnaires measuring their mood, self-esteem and self-concept clarity, among other things. Then half of them were allocated to write about four chapters in their lives, spending 10 minutes on each. They were instructed to be as specific and detailed as possible, and to reflect on main themes, how each chapter related to their lives as a whole, and to think about any causes and effects of the chapter on them and their lives. The other half of the participants, who acted as a control group, spent the same time writing about four famous Americans of their choosing (to make this task more intellectually comparable, they were also instructed to reflect on the links between the individuals they chose, how they became famous, and other similar questions). After the writing tasks, all the participants retook the same psychological measures they'd completed at the start.
The participants who wrote about chapters in their lives displayed small, but statistically significant, increases to their self-esteem, whereas the control-group participants did not. This self-esteem boost wasn't explained by any changes to their mood, and – to the researchers' surprise – it didn't matter whether the participants rated their chapters as mostly positive or negative, nor did it depend on whether they featured themes of agency (that is, being in control) and communion (pertaining to meaningful relationships). Disappointingly, there was no effect of the life-chapter task on self-concept clarity, nor on meaning and identity.
How long do the self-esteem benefits of the life-chapter task last, and might they accumulate by repeating the exercise? Clues come from the second of the studies, which involved two life chapter-writing tasks (and two tasks writing about famous Americans for the control group), with the second task coming 48 hours after the first. The researchers wanted to see if the self-esteem boost arising from the first life-chapter task would still be apparent at the start of the second task two days later – but it wasn't. They also wanted to see if the self-esteem benefits might accumulate over the two tasks – they didn't (the second life-chapter task had its own self-esteem benefit, but it wasn't cumulative with the benefits of the first).
It remains unclear exactly why the life-chapter task had the self-esteem benefits that it did. It's possible that the task led participants to consider how they had changed in positive ways. They might also have benefited from expressing and confronting their emotional reactions to these periods of their lives – this would certainly be consistent with the well-documented benefits of expressive writing and 'affect labelling' (the calming effect of putting our emotions into words). Future research will need to compare different life chapter-writing instructions to tease apart these different potential beneficial mechanisms. It would also be helpful to test more diverse groups of participants and different 'dosages' of the writing task to see if it is at all possible for the benefits to accrue over time.
The researchers said: 'Our findings suggest that the experience of systematically reviewing one's life and identifying, describing and conceptually linking life chapters may serve to enhance the self, even in the absence of increased self-concept clarity and meaning.' If you are currently lacking much confidence and feel like you could benefit from an ego boost, it could be worth giving the life-chapter task a go. It's true that the self-esteem benefits of the exercise were small, but as Steiner's team noted, 'the costs are low' too.
This article was originally published at Aeon and has been republished under Creative Commons.
What can 3D printing do for medicine? The "sky is the limit," says Northwell Health researcher Dr. Todd Goldstein.
- Medical professionals are currently using 3D printers to create prosthetics and patient-specific organ models that doctors can use to prepare for surgery.
- Eventually, scientists hope to print patient-specific organs that can be transplanted safely into the human body.
- Northwell Health, New York State's largest health care provider, is pioneering 3D printing in medicine in three key ways.
A recent study gives new meaning to the saying "fake it 'til you make it."
- The study involves four experiments that measured individuals' socioeconomic status, overconfidence and actual performance.
- Results consistently showed that high-class people tend to overestimate their abilities.
- However, this overconfidence was misinterpreted as genuine competence in one study, suggesting overestimating your abilities can have social advantages.
Is this proof of a dramatic shift?
- Map details dramatic shift from CNN to Fox News over 10-year period
- Does it show the triumph of "fake news" — or, rather, its defeat?
- A closer look at the map's legend allows for more complex analyses
Dramatic and misleading
Image: Reddit / SICResearch
The situation today: CNN pushed back to the edges of the country.
Over the course of no more than a decade, America has radically switched favorites when it comes to cable news networks. As this sequence of maps showing TMAs (Television Market Areas) suggests, CNN is out, Fox News is in.
The maps are certainly dramatic, but also a bit misleading. They nevertheless provide some insight into the state of journalism and the public's attitudes toward the press in the US.
Let's zoom in:
- It's 2008, on the eve of the Obama Era. CNN (blue) dominates the cable news landscape across America. Fox News (red) is an upstart (°1996) with a few regional bastions in the South.
- By 2010, Fox News has broken out of its southern heartland, colonizing markets in the Midwest and the Northwest — and even northern Maine and southern Alaska.
- Two years later, Fox News has lost those two outliers, but has filled up in the middle: it now boasts two large, contiguous blocks in the southeast and northwest, almost touching.
- In 2014, Fox News seems past its prime. The northwestern block has shrunk, the southeastern one has fragmented.
- Energised by Trump's 2016 presidential campaign, Fox News is back with a vengeance. Not only have Maine and Alaska gone from entirely blue to entirely red, so has most of the rest of the U.S. Fox News has plugged the Nebraska Gap: it's no longer possible to walk from coast to coast across CNN territory.
- By 2018, the fortunes from a decade earlier have almost reversed. Fox News rules the roost. CNN clings on to the Pacific Coast, New Mexico, Minnesota and parts of the Northeast — plus a smattering of metropolitan areas in the South and Midwest.
Image source: Reddit / SICResearch
This sequence of maps, showing America turning from blue to red, elicited strong reactions on the Reddit forum where it was published last week. For some, the takeover by Fox News illustrates the demise of all that's good and fair about news journalism. Among the comments?
- "The end is near."
- "The idiocracy grows."
- "(It's) like a spreading disease."
- "One of the more frightening maps I've seen."
- "LOL that's what happens when you're fake news!"
- "CNN went down the toilet on quality."
- "A Minecraft YouTuber could beat CNN's numbers."
- "CNN has become more like a high-school production of a news show."
Not a few find fault with both channels, even if not always to the same degree:
- "That anybody considers either of those networks good news sources is troubling."
- "Both leave you understanding less rather than more."
- "This is what happens when you spout bullsh-- for two years straight. People find an alternative — even if it's just different bullsh--."
- "CNN is sh-- but it's nowhere close to the outright bullsh-- and baseless propaganda Fox News spews."
"Old people learning to Google"
Image: Google Trends
CNN vs. Fox News search terms (200!-2018)
But what do the maps actually show? Created by SICResearch, they do show a huge evolution, but not of both cable news networks' audience size (i.e. Nielsen ratings). The dramatic shift is one in Google search trends. In other words, it shows how often people type in "CNN" or "Fox News" when surfing the web. And that does not necessarily reflect the relative popularity of both networks. As some commenters suggest:
- "I can't remember the last time that I've searched for a news channel on Google. Is it really that difficult for people to type 'cnn.com'?"
- "More than anything else, these maps show smart phone proliferation (among older people) more than anything else."
- "This is a map of how old people and rural areas have learned to use Google in the last decade."
- "This is basically a map of people who don't understand how the internet works, and it's no surprise that it leans conservative."
A visual image as strong as this map sequence looks designed to elicit a vehement response — and its lack of context offers viewers little new information to challenge their preconceptions. Like the news itself, cartography pretends to be objective, but always has an agenda of its own, even if just by the selection of its topics.
The trick is not to despair of maps (or news) but to get a good sense of the parameters that are in play. And, as is often the case (with both maps and news), what's left out is at least as significant as what's actually shown.
One important point: while Fox News is the sole major purveyor of news and opinion with a conservative/right-wing slant, CNN has more competition in the center/left part of the spectrum, notably from MSNBC.
Another: the average age of cable news viewers — whether they watch CNN or Fox News — is in the mid-60s. As a result of a shift in generational habits, TV viewing is down across the board. Younger people are more comfortable with a "cafeteria" approach to their news menu, selecting alternative and online sources for their information.
It should also be noted, however, that Fox News, according to Harvard's Nieman Lab, dominates Facebook when it comes to engagement among news outlets.
CNN, Fox and MSNBC
Image: Google Trends
CNN vs. Fox (without the 'News'; may include searches for actual foxes). See MSNBC (in yellow) for comparison
For the record, here are the Nielsen ratings for average daily viewer total for the three main cable news networks, for 2018 (compared to 2017):
- Fox News: 1,425,000 (-5%)
- MSNBC: 994,000 (+12%)
- CNN: 706,000 (-9%)
And according to this recent overview, the top 50 of the most popular websites in the U.S. includes cnn.com in 28th place, and foxnews.com in... 27th place.The top 5, in descending order, consists of google.com, youtube.com, facebook.com, amazon.com and yahoo.com — the latter being the highest-placed website in the News and Media category.
If you thought your mother was pushy in her pursuit of grandchildren, wait until you learn about bonobo mothers.
- Mother bonobos have been observed to help their sons find and copulate with mates.
- The mothers accomplish this by leading sons to mates, interfering with other males trying to copulate with females, and helping sons rise in the social hierarchy of the group.
- Why do mother bonobos do this? The "grandmother hypothesis" might hold part of the answer.
SMARTER FASTER trademarks owned by The Big Think, Inc. All rights reserved.