Boosting your self-esteem can be a bit like tidying up a messy room. At first glance, it might seem daunting or even overwhelming, but things get clearer once you know where to start. Did you know that according to a study by the National Institute of Mental Health, about 80% of Americans sometimes deal with low self-esteem? That’s quite a lot of us feeling less than great about ourselves. So what’s the solution? Here are some real, doable steps anyone can take to improve their self-esteem starting right here, right now.

It’s Not About Being Perfect

Chasing perfection is like trying to catch smoke with your bare hands—it’s impossible, and trying to do so can actually make us feel down. A study in the Journal of Personality and Social Psychology by Thomas Curran and Andrew Hill highlights that striving for perfection can lead to feelings of depression. Meanwhile, Carol S. Dweck, in her book Mindset: The New Psychology of Success, encourages us to focus on progress, not perfection. She teaches us the value of “not yet”—meaning if you haven’t achieved something yet, it’s not a failure but an opportunity for growth.

Change Your Thinking

Ever find yourself stuck in a loop of negative thoughts? You’re not alone. The American Psychological Association discusses how these patterns can affect our self-esteem. David D. Burns’ Feeling Good: The New Mood Therapy offers a way out through cognitive reframing, helping us to challenge and change those negative thoughts into something more positive and realistic.

Self-Care is Key

Never underestimate the power of taking care of yourself. According to Harvard Health Publishing, healthy habits like getting enough sleep, eating a balanced diet, and regular exercising can drastically improve your mental and physical well-being. Studies have shown that getting enough sleep can improve cognitive function and mood, while regular exercise releases endorphins, natural mood elevators that can boost self-esteem.

Avoid the Comparison Trap

We’re living in the age of social media, and it’s easy to fall into the trap of comparing ourselves to others. But remember, you’re seeing their highlights, not their outtakes. The Happiness Project by Gretchen Rubin reminds us to focus on our journey and celebrate others’ successes without comparing them to ours. Research suggests that social media comparison can be detrimental to self-esteem, with a study by the University of Pennsylvania finding that increased Facebook use has links to lower self-esteem, particularly among young adults.

Be Your Own Best Friend

When was the last time you showed yourself the same regard and affection as you show your loved ones? Kristin Neff, Ph.D., is a leading voice in the world of self-compassion. She teaches us to treat ourselves with the same kindness, understanding, and support we’d offer a good friend. This approach, as detailed on self-compassion.org, is a proven way to boost our self-esteem and overall well-being.

Shine a Spotlight on Your Strengths

Recognizing and celebrating our own strengths and talents is crucial. The Greater Good Science Center at the University of California, Berkeley, suggests acknowledging our abilities can significantly boost our self-esteem. Sometimes, it helps to ask friends or colleagues for their perspective, offering insights we might have overlooked.

Set Goals You Can Actually Achieve

It’s easy to get carried away when thinking big. Ambition in life is good, but unrealistic goals can quickly lead to disappointment. Psychology Today emphasizes the importance of setting attainable goals to avoid this pitfall. Adopting the SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goal framework, as Mind Tools outlines, can help create a clear roadmap to success and, by extension, boost self-esteem.

Find Gratitude in the Everyday

Did you know that being grateful can make you feel better about yourself? Far from simply being an age-old adage, research by Robert Emmons, shared by The Journal of Positive Psychology, confirms this. Numerous authorities, including the Greater Good Science Center, agree that keeping a gratitude journal or practicing daily affirmations of thankfulness can shift our focus to the positive, enhancing our self-esteem.

Lend a Hand

There’s nothing quite like the joy of helping others. But did you know that helping others isn’t just good for them – it’s great for our self-esteem, too? Interestingly, the Corporation for National and Community Service found that volunteering can significantly boost our sense of purpose and connection to the community. Meanwhile, another study by the Corporation found that volunteers experienced a 20% increase in feelings of well-being and a 15% decrease in symptoms of depression! (Both are factors that contribute to positive self-esteem)

Mistakes Are Just Opportunities in Disguise

So many of us live in fear of making mistakes. Psych Central highlights the importance of viewing mistakes as learning opportunities. This mindset can alleviate the fear of failure and help us grow and improve our self-esteem. A study published in the Journal of Personality and Social Psychology found that individuals who view mistakes as opportunities for growth tend to be more resilient and have higher self-esteem.

Cultivate Positive Relationships

The people we choose to spend our time with can significantly impact how we see ourselves. The Mayo Clinic advises surrounding ourselves with positive, supportive people who uplift us and contribute to our sense of self-worth. Studies have shown that strong social connections can buffer against stress and contribute to overall well-being, both of which can positively impact self-esteem.

Step Out of Your Comfort Zone

Finally, the American Psychological Association advocates for challenging ourselves with new experiences. Stepping out of our comfort zone can be daunting, but it’s also where we find growth and build confidence, boosting our self-esteem in the process. Their research suggests that trying new things can increase self-efficacy (belief in one’s ability to succeed) and lead to greater self-esteem.

Challenge Negative Self-Talk

Our inner voice can be our harshest critic. But, research suggests that we can learn to challenge negative self-talk and replace it with more positive and empowering thoughts. A study published in the journal Cognitive Therapy and Research found that cognitive behavioral therapy (CBT), which teaches techniques for identifying and reframing negative thoughts, can be highly effective in reducing symptoms of depression and anxiety while also boosting self-esteem.

Celebrate Small Wins

Focusing solely on achieving major goals can leave us feeling discouraged. The Greater Good Science Center at the University of California, Berkeley, suggests celebrating small wins along the way instead. This practice helps us stay motivated and recognize our progress, ultimately contributing to stronger self-esteem. Further proving the point, a study published in the Journal of Personality and Social Psychology found that individuals who acknowledged and celebrated their accomplishments, big or small, reported marked improvements in well-being and positive self-esteem.

Practice Mindfulness

Last but not least, here’s a tool proven to help improve not just our self-esteem but our overall quality of life: Mindfulness. It is the practice of paying attention to the present moment without judgment. Becoming more aware of our thoughts and feelings non-judgmentally helps us begin to accept ourselves more fully and, in turn, fosters a positive self-image. Scientific evidence supports this: A study published in the Journal of Psychopathology and Behavioral Assessment found that mindfulness training led to decreased self-criticism and increased self-compassion among participants.

Who doesn’t love a good sandwich? It’s the quintessential American lunch, perfect for picnics, office breaks, and anytime in-between. From coast to coast, every sandwich tells a story, a culinary narrative woven from the bread up. This is about to be a tasty journey, ranking the most beloved sandwiches in the U.S., from the might-have-been-betters to the absolute must-eats. It’s gonna be a delicious ride!

Tuna Salad Sandwich

The tuna salad sandwich, often a divisive choice, lands at our starting point. It’s the sandwich you either love or love to hate. Tuna, mixed with mayonnaise and a dash of celery for crunch, can swing from delightful to drab, depending on its preparation. When done right, with fresh ingredients and perhaps a hint of lemon zest, it transcends its humble beginnings, originating from the need to conserve in 19th-century America.

Egg Salad Sandwich

Next up is the egg salad sandwich. As a nutritional powerhouse, eggs offer high-quality protein at a low price. This sandwich is a classic, sure, but it’s often relegated to the ‘last resort’ category at gatherings. The secret to elevating it lies in the details: perfectly boiled eggs, a touch of mustard for tang, and crisp lettuce can transform it. However, its tendency to be a bit on the mushy side keeps it from climbing higher on our list.

Meatball Sub

The meatball sub is a hearty contender. Its origins come from cities with large Italian immigrant communities, like New York and Chicago, popularized by street vendors and delis. Overflowing with marinara sauce, melted cheese, and beefy meatballs, it’s a sandwich that demands attention (and plenty of napkins). Its downfall? It’s a bit unwieldy, often leading to more of a mess than some are willing to tackle during lunch. Still, its bold flavors earn it a respectable spot.

Bologna Sandwich

Ah, the bologna sandwich, also known as a baloney sandwich. For many, it’s childhood nostalgia between two slices of bread. A slice of bologna, a swipe of mustard, and you’re transported back in time. While not the most sophisticated option, its origins are a bit fancier than you might think. Bologna itself is the great-great-grandson of Italy’s mortadella.

The BLT

The BLT—bacon, lettuce, and tomato—is simplicity perfected. No wonder National BLT Sandwich Month, which takes place in April, exists. It’s all about the quality of the ingredients: crisp bacon, ripe tomatoes, and fresh lettuce. With just a bit of mayo, it sings. The precise origins of the B.L.T. sandwich remain unclear, though it’s believed to have developed from bacon sandwiches traditionally served during teatime in the English countryside since the Victorian era.

French Dip

Dipping into the top ten, the French Dip is a marvel of meat and bread. Thinly sliced roast beef, a crusty baguette, and that all-important side of au jus for dipping create a symphony of flavors. The founder of the former restaurant, Philippe Mathieu, is credited with creating the “dipped” sandwich in 1918 after inadvertently dropping a French roll into a roasting pan filled with juice. The customer who ordered it said they would eat the sandwich anyway, giving us the French dip.

Philly Cheesesteak

The Philly Cheesesteak is as much a cultural icon as it is a sandwich. The creation of the sandwich is disputed, but brothers Pat and Harry Olivieri from South Philadelphia in the 1930s are frequently recognized as its originators. Thinly sliced steak, melted cheese, and onions on a hoagie roll make for a messy, mouthwatering experience. It’s beloved nationwide, though purists argue only Philly does it right.

Pulled Pork Sandwich

Smokey, tender pulled pork slathered in barbecue sauce and piled high on a bun—the pulled pork sandwich is a masterpiece of slow cooking. Pulled pork originated in the Southern United States, introduced by early settlers who brought pigs upon their arrival. It’s a testament to the magic that can happen with time and smoke. Depending on the region, the sauce and slaw accompaniments vary, making it a versatile favorite.

Cuban Sandwich

The Cuban sandwich is a delightful mix of flavors: ham, roast pork, Swiss cheese, pickles, and mustard on Cuban bread. Pressed until crispy, it’s a little slice of Havana! The sandwich is named in honor of Cuban immigrants who significantly influenced its creation in early Ybor City. The ingredients also pay homage to the southern Italian bricklayers and German cigar workers who settled there.

Reuben

The Reuben is a taste sensation: corned beef, Swiss cheese, sauerkraut, and Russian dressing, all grilled between slices of rye bread. In 1925, local grocer Reuben Kulakofsky invented it to serve participants of a late-night poker game at the Blackstone Hotel in downtown Omaha. It’s a harmonious blend of savory, tangy, and creamy elements. But although linked with kosher-style delicatessens, it is not kosher because it mixes meat and cheese.

Turkey Club

The turkey club is essentially a BLT enhanced with extra protein and an additional slice of bread. We can also say that it’s a study in sandwich architecture: three layers of bread filled with turkey, bacon, lettuce, tomato, and mayo. It’s a towering achievement, both literally and figuratively. Its balanced flavors and textures make it a perennial favorite, deserving of its high rank.

Italian Sub

The Italian sub is a carnival of flavors: various meats like salami, ham, and pepperoni, along with provolone, lettuce, tomato, onions, and dressing. It’s a vibrant, hearty sandwich that’s both filling and flavorful. So, why is it called an Italian Sub? One theory suggests the name originates from Italian-American slang for a dock worker, a group with whom the sandwich was particularly popular.

Grilled Cheese

The grilled cheese is the ultimate comfort food sandwich. Believe it or not, it was once called “Cheese Dream,” an open-faced version of what we’ve come to love today. Golden-brown bread with melted cheese oozing out the sides—it’s an easy to make treat that’s hard to beat. It’s also a canvas for creativity, with endless cheese and add-in possibilities.

Pastrami on Rye

Second place goes to the iconic pastrami on rye. In 1888, Lithuanian immigrant Sussman Volk created it at his deli located on Delancey Street in Manhattan. This New York deli classic, with its spiced pastrami, mustard, and rye bread, is simplicity done to perfection. The key is in the quality of the pastrami, sliced thin and piled high. It’s a sandwich that combines tradition with taste in every bite.

The Classic PB&J

And at the pinnacle of our sandwich summit? The peanut butter and jelly sandwich. Surprised? Don’t be. Beloved by children and adults alike, the perfect PB&J is all about the ratio and the quality of its three simple ingredients. It’s a culinary icon, straightforward yet capable of evoking deep nostalgia and joy. The PB&J is not just a sandwich; it’s an American classic that deserves its top spot for bringing together generations over a simple, delicious meal.

Picking wildflowers might seem like a harmless activity, one that connects you to nature and offers a moment of beauty. However, there are several compelling reasons to reconsider this impulse and admire these blooms where they stand. Here’s why thinking twice before picking wildflowers is a good idea:

Disruption of Natural Regeneration

Wildflowers seed the future of their species. Picking them, especially before they’ve had the chance to seed, can significantly reduce their numbers in subsequent seasons, hampering natural regeneration.

Impact on Pollinator Lifecycles

Many pollinators, including certain bee and butterfly species, rely on specific wildflowers for nourishment during critical lifecycle stages. Removing these plants can disrupt the lifecycle of pollinators, which are vital for the pollination of many other plants, including crops.

Decrease in Genetic Diversity

Picking wildflowers, particularly in large quantities, can lead to a decrease in the genetic diversity of the species. This diversity is crucial for the plant’s resilience to diseases, pests, and changing environmental conditions.

Loss of Educational Opportunities

Wildflowers in their natural habitat serve as an open-air classroom for educators, students, and nature enthusiasts to learn about ecology, botany, and environmental science. Removing these plants diminishes the opportunity for education and appreciation of the natural world.

Reduction in Nature’s Aesthetic Value

The collective presence of wildflowers contributes to the aesthetic value and the overall health of natural habitats. Their removal not only diminishes the visual appeal but can also alter the character of the landscape, making it less inviting for recreation and enjoyment.

Interference with Scientific Research

Scientists studying ecology, plant biology, and environmental science often rely on undisturbed sites to gather accurate data. Picking wildflowers can interfere with research efforts aimed at understanding ecosystems and addressing environmental challenges.

Contribution to Climate Change Mitigation

Wildflowers, like all plants, play a role in sequestering carbon dioxide, a greenhouse gas contributing to climate change. Preserving these plants in their natural environment supports broader efforts to mitigate climate change impacts.

Moral and Ethical Considerations

Taking wildflowers from their natural setting raises ethical questions about human entitlement to nature’s resources. Respecting the intrinsic value of wildflowers and their right to exist undisturbed encourages a more ethical relationship with the natural world.

Promotion of Mindfulness and Respect

Observing wildflowers where they grow promotes mindfulness, encouraging individuals to slow down and appreciate the beauty and complexity of nature. This mindful observation fosters a deeper respect for natural environments and their inhabitants.

Support for Local Flora and Fauna

Wildflowers support a range of local fauna, from insects to larger animals, by providing habitat and food. Preserving these flowers helps maintain local biodiversity, supporting the health and balance of ecosystems.

Environmental Impact

Wildflowers play a crucial role in ecosystems, supporting pollinators like bees, butterflies, and birds. Removing these flowers can disrupt local wildlife food sources and pollination processes, potentially harming the environment.

Legal Restrictions

In many areas, it’s illegal to pick wildflowers from public lands and national parks due to their ecological importance. Such regulations are in place to protect native species and preserve natural beauty for everyone to enjoy.

Endangerment of Species

Some wildflowers are rare or endangered, and picking them can contribute to their decline. Even if a flower seems abundant in one area, it may be scarce or under threat in others.

Soil Erosion

Wildflowers help to stabilize soil and prevent erosion. Removing these plants can lead to increased soil erosion, impacting water quality and habitat stability in the area.

Cultural Significance

Certain wildflowers have cultural or historical significance to indigenous or local communities. Picking these plants can disrespect cultural traditions and heritage.

Spread of Invasive Species

Disturbing natural areas by picking flowers can inadvertently spread invasive plant species. These invaders can be transported on shoes, clothing, or the flowers themselves, threatening native ecosystems.

Aesthetic Reasons

Wildflowers in their natural setting contribute to the scenic beauty of an area, offering enjoyment for all who visit. Picking them diminishes this shared experience, robbing others of the pleasure of seeing these flowers in the wild.

Personal Safety

Some wildflowers are toxic or can cause allergic reactions upon contact. Without thorough knowledge, you might unknowingly pick a plant that’s harmful to you or others.

Sustainability

Leaving wildflowers to grow and seed naturally ensures their presence for future generations. Sustainable enjoyment of nature includes preserving its beauty and resources.

Encouraging Responsible Tourism

By choosing not to pick wildflowers, you set an example for responsible tourism and environmental stewardship. This approach fosters a culture of respect and appreciation for natural landscapes.