1 Minute Habit · #283
1 Minute Habit for October 10
Pat yourself on the back literally
Why This Habit Helps
Physical self-touch activates the same brain regions as social touch from others, releasing oxytocin and reducing cortisol levels, creating a self-soothing effect that regulates the nervous system.
Studies in the Journal of Nonverbal Behavior show that self-touch gestures like patting increase feelings of self-compassion and reduce self-criticism by creating physical validation of effort and achievement.
What You’ll Do in 1 Minute
- Provides physical self-acknowledgment
- Reinforces self-appreciation habit
- Creates tangible recognition of effort
- Boosts mood through physical gesture
- Counters tendency to overlook own efforts
Quick Overview
We often wait for external validation while overlooking our own daily accomplishments. This physical gesture bridges that gap by giving yourself the recognition you deserve, right when you need it.
The act of literally patting your back creates a kinesthetic memory of success that your body remembers. It's a way of telling your nervous system 'I see what you did there, and it was good enough.'
What the Research Says
How to Get Started
- Use a firm but gentle patting motion
- Pat 3-5 times on upper back or shoulder
- Say 'good job' or 'well done' aloud
- Make eye contact with yourself in a mirror if possible
- Recall a specific accomplishment as you pat
How to Adapt This Habit
If you’re a busy professional
Pat yourself after completing a challenging task
If you’re a parent
Do it after handling a difficult parenting moment
If you’re a student or learner
Pat yourself after a study session or assignment
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💬 Your Success Stories
I started patting myself on the back after small wins like finishing dishes or getting through a tough work call. At first it felt silly, but now it's this instant mood booster. My partner caught me doing it once and laughed, but then admitted it looked satisfying. Now we both do it - it's our household's way of saying 'I'm proud of me.'
— Rachel
