Ashish Kothari shares a UC Berkeley study showing 20 seconds daily of self-compassionate touch and supportive words for a month significantly boosts self-compassion. Compassion is a natural mammalian trait, but consistency matters for retraining your habits.
So there was an amazing study that came out of UC Berkeley last year that found that 20 seconds a day of self-compassionate touch and a few supportive words for a month is enough to significantly raise your self-compassion levels. So you don't need to learn meditation. I mean, that helps if you have more time. If you wanna take a program, great, you know, all for it. But just the small little change. 20 seconds a day. 20 seconds a day. I don't care if you're president or what, I don't care who you are, you have at least 20 seconds, right? Yes. Everyone has at least 20 seconds. It's remembering that's hard, but just that little bit. Consistency is also important because again, you're kind of retraining these habits. But here's the good news is compassion is also natural as mammals, as human beings for others. Unfortunately, just for in-group members, not necessarily for out-group members, but for family, for people we're close to, it's natural.
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