JudaismFaith track after launchIssue available after launch
Daniel Cohen, 41
After 12 years in one job, Daniel was let go and stopped believing he was good at anything. A 6-week plan of fairer thinking, small wins and helping others.
Illustrative example. These people are made up to show how a plan works. They are not real users, and results differ from person to person.
Where Daniel started
Daniel told himself he was "washed up", stopped applying for jobs after two rejections, and avoided friends who asked how it was going.
Goal
Apply for work he wants, and stop calling himself a failure.
The science behind the plan
Every step comes from these methods, each backed by published research.
CBT for low self-esteem
Catch the critic ("I’m useless"), write the evidence for and against, then a fairer sentence.
Source: Kolubinski et al. (2018), CBT for low self-esteem: meta-analysis, Psychiatry Research
Daily strengths list
Three things done well each evening, however small.
Source: Kolubinski et al. (2018), CBT for low self-esteem: meta-analysis, Psychiatry Research
Self-compassion break
When the critic gets loud: notice it, remember everyone struggles, say one kind thing to yourself.
Source: Ferrari et al. (2019), Self-compassion interventions: meta-analysis, Mindfulness
Volunteering
Two mornings a week at a community food pantry, using his organising skills.
Source: Jenkinson et al. (2013), Volunteering and wellbeing: systematic review, BMC Public Health
A typical day
Thought record: one self-critical thought, and a fairer oneScience · 10 min
One small win: send one application or message one contactScience · 20 min
Three things you did well todayScience · 3 min
Modeh Ani on wakingFaith · 1 min
Judaism
Optional faith track
Daniel chose to add these. They sit next to the science steps, never instead of them. Sources are pending scholar review.
Modeh Ani, the morning blessing
Source: Siddur, morning blessings
Why it fits: Starting the day with gratitude, like the strengths list at night.
Reflection: "If I am not for myself, who will be for me?"
Source: Pirkei Avot 1:14
Why it fits: A reason to treat himself with the care he gives others.
Tzedakah through giving time
Source: Maimonides, Mishneh Torah, Laws of Gifts to the Poor 10
Why it fits: Fits the volunteering step at the food pantry.
These practices are data-based suggestions drawn from cited texts. They are not a halachic ruling or advice from a rabbi. Please consult your rabbi for personal guidance.