Boost Compassion & Courage in 15 Minutes

How a 15-Minute Exercise Boosts Compassion and Courage

Two groundbreaking studies reveal that a simple 15-minute psychological intervention can simultaneously increase compassion and build courage. Researchers found this brief exercise has powerful effects on emotional resilience and personal growth.

The Science Behind This Powerful Intervention

Study 1: Reducing Schadenfreude (Taking Pleasure in Others' Misfortune)

• Participants showed less enjoyment of others' failures after the exercise
• Schadenfreude reduction helps:
  • Increase sympathetic joy (happiness for others)
  • Strengthen compassion
  • Improve self-compassion

Study 2: Increasing Courage to Face Difficult Truths

• Participants became more willing to learn about personal health risks
• This bravery extends to:
  • Accepting challenging information
  • Embracing new perspectives
  • Learning from mistakes

The Self-Affirmation Exercise That Works

Both studies used the same science-backed writing exercise that takes just 15 minutes. Research shows it also:
- Reduces stress
- Boosts self-control
- Increases perseverance

Step-by-Step Guide to Try It Yourself

1. List Your Top 3 Values

   • Choose principles most meaningful to you (e.g., honesty, creativity, family)

2. Write About Each Value (5 Minutes Each)

   • Explain why it matters
   • Describe how you live it
   • Share specific examples

3. Repeat When Needed

   • Use this exercise whenever you need:
     • More courage
     • Greater compassion
     • Emotional resilience

Pro Tip: For maximum impact, focus on times you successfully embodied these values during challenges.

Why This Simple Method Works

This self-affirmation technique strengthens your:
- Core identity
- Emotional resources
- Ability to face difficulties

By connecting with your deepest values, you build psychological resources that support both compassion for others and courage for personal growth.

For more science-backed strategies, check out Kelly McGonigal's The Willpower Instinct, which explores self-control and compassionate change.