Ten evidence-aligned practices.

1. Keep small promises to yourself
2. Track a weekly accomplishments list (specific)
3. Practise self-compassion over self-esteem (Neff research)
4. Reduce passive social-media scrolling
5. Develop one physical competence
6. Accept compliments without deflecting
7. Fix one deferred item bothering you
8. Speak to yourself as you would a friend
9. Limit validation-seeking behaviours
10. Accept that self-esteem is built through action, not affirmation