Interesting. So how do we do it?

There are three key steps involved in doing a judgment detox:

1. Increase self-awareness

This involves being attuned to your thoughts, opinions and beliefs. it involves recognising judgmental tendencies and understanding the triggers that ignite them. Notice where your judgments are coming from and get curious about why they are there. Ask yourself whether those judgments even belong to you or whether they have been passed onto you from others or through your upbringing? Write your observations in a journal every day for a month to help you become mindful of your thoughts – this exercise is great for becoming aware of how you judge others, yourself and the world you live in.

2. Cultivate open-mindedness

Challenge your own judgments. More often than not, we hold judgments passed onto us by others rather than based on our own experience. An example is, if you grew up in a household where you heard “men can’t be trusted”, then regardless of your own experience, you may judge men as being untrustworthy, jeopardising chances of you developing healthy relationships.

The next time you have a judgmental thought, try the ‘courtroom challenge’. Ask yourself: What proof do I have this judgmental thought is not true? And then list all the facts and evidence that prove the thought is untrue. Assessing situations based on facts and evidence allows you to make rational, well-informed decisions rather than quick judgments based on fear, worries and insecurities.

3. Practise gratitude and positive self-talk

This is crucial in rewiring the brain as it places focus on positivity, reduces negativity and releases judgment. Adopting this ‘attitude of gratitude’ can help with focusing on what you have now rather than dwelling on the past or judging situations through the lens of past experiences. In addition to this, the power of positive self talk can help you challenge negative beliefs, opinions and views that you hold about yourself by consciously replacing them with affirming and constructive ones.

The ‘morning gratitude exercise’ is great for reinforcing this step. It involves focusing on three things you are grateful for that morning eg a good night’s sleep, your health, a loving family, your partner, your home. This sets the tone for the rest of the day by putting you in a positive mindset.

What are the benefits of doing a judgment detox?

There is a long list of benefits of doing a judgment detox:

Feeling happier, healthier and less stressed
Feeling more emotionally secure within yourself
Being more open to new experiences and opportunities in life as you become less guarded
Becoming more mindful and focused on the present, allowing you to let go of the past
Creating new connections as you give people a chance as opposed to shutting them out based on preconceived judgments
Improved self-confidence and a stronger sense of self-worth as you become more accepting of yourself and the world that you live in

One Good Thing: why everyone should try a ‘judgment detox’