In one study, the intervention reduced schadenfreude, or taking pleasure in another person’s suffering. After the brief intervention, participants reported less schadenfreude in response to another person’s failures. And while most people savor schadenfreude as positive emotion, it can be a major obstacle to our happiness. The more we enjoy other people’s suffering, the harder it is to feel sympathetic joy (happiness for others), compassion for others, and even self-compassion. In the second study, the intervention increased bravery. Participants became more willing to learn about their own medical risks, something many people resist because they are afraid to find out that they might be sick. This kind of openness to threatening information doesn’t just save lives; it’s the foundation for being able to try on new perspectives and learn from your mistakes. Together, these studies suggest one fifteen-minute task can increase both courage and compassion. So what was the intervention? Both studies used a “self-affirmation” writing exercise, in which participants wrote about a value that was especially important to them (instructions below). Other research shows that this writing exercise reduces stress, boosts self-control, and increases perseverance in the face of challenges. So if you’re looking for one thing you can do to find your strength and your compassion, this exercise is worth the fifteen-minute investment. Kelly McGonigal’s latest book, which is full of strategies for mindful and self-compassionate change, is The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It.
