How would your life be different if…You stopped making negative judgmental assumptions about people you encounter? Let today be the day…You look for the good in everyone you meet and respect their journey. -- Steve Maraboli
Steps for reducing judgment/judging:
- Determine whether reducing judging is a priority for you. If it is, you are more likely to succeed in reducing this behavior. If you're only doing it because someone tells you that you should be less judgmental, you may not yet have the motivation to follow through.
- Notice Judgments (observe, notice, describe). Judgments may come in the form of thoughts, actions, and voice tone.
- For one week, monitor judgments by counting them each day. It is said that you can reduce a behavior by counting it.
- Replace judgments with consequences. (For example, if you notice yourself saying, "She's a jerk because she hasn't called me back yet," try, "I feel hurt that she hasn't called me back yet.")
Here's a really good video that a student did as part of a final project on the DBT Skill of Non-Judgment:
Thanks for reading.