Self-Help, Solved

About this video

• Video Title: Self-Help, Solved
• Channel: Mark Manson
• Speakers: Mark Manson, Drew
• Duration: 02:06:25

Overview

This video from Mark Manson and Drew ranks 19 common self-help techniques based on scientific research, categorizing them into four tiers: "Legitimately Works," "Works Sometimes," "Probably Not Helping," and "Bullsh*t." They discuss the research behind each technique, highlighting which ones have tangible benefits, which are largely placebo, and which may even be detrimental.

Key takeaways

• Suppression of Negative Thoughts (Bullsh*t): Actively suppressing negative thoughts can backfire, leading to an ironic process where the thoughts become more intrusive. While it might offer short-term relief in high-stress situations for some, it's generally unhelpful and can worsen issues long-term.
• Microdosing Psychedelics (Bullsh*t): Despite anecdotal claims, research does not consistently show measurable benefits for cognitive function or productivity. The primary observed effect is an improvement in mood, which is likely due to getting high rather than a genuine hack for creativity or decision-making. Furthermore, long-term use of psychoactive compounds, even at low doses, can have detrimental effects.
• Intuitive Decision-Making (Probably Not Helping): Relying solely on intuition or "gut feelings" generally does not lead to better decisions, though it may make individuals feel better about their choices. Intuition is most reliable for domain experts with extensive experience, but for most people, it's not a sound strategy for general life decisions.
• Catharsis/Venting Anger (Bullsh*t): Practices like screaming into a pillow or punching a wall to release anger are not supported by evidence and can actually increase anger and aggressive tendencies over time. Processing emotions calmly and introspectively is a more effective approach.
• Crystal Healing (Probably Not Helping): There is very little scientific research to support the efficacy of crystal healing. Any perceived benefits are likely due to the placebo effect, stemming from the ritual and belief surrounding the practice, rather than any inherent power of the crystals themselves.
• Willpower/Ego Depletion (Works Sometimes/Debatable): The concept of willpower as a finite resource is debated within psychology. While energy levels can fluctuate, the idea of a strictly limited "willpower tank" is not consistently supported by research. Motivation often stems from the perceived value and enjoyment of a task, rather than just sheer willpower.
• Power Posing (Probably Not Helping): While adopting confident postures might offer very transient, short-term boosts in mood or energy, the purported hormonal changes and significant confidence effects have been largely debunked.
• Learning Styles (Probably Not Helping): The idea that individuals learn best through specific styles (visual, auditory, kinesthetic) lacks strong scientific evidence. Providing choices in how information is presented may have a greater impact than catering to a supposed learning style.
• Positive Affirmations (Works Sometimes): Affirmations can be helpful for individuals who already have high self-esteem and are in a positive mental state, acting as a "win more" strategy. However, for those with low self-esteem, affirmations can backfire by highlighting the gap between their perceived reality and the affirmation, potentially making them feel worse.
• Morning Routines (Works Sometimes): While beneficial for some personality types (particularly those high in conscientiousness and neuroticism), morning routines are not universally effective. Forcing a routine that mismatches one's chronotype can be counterproductive. The real benefit often lies in establishing discipline and reducing friction, not the routine itself.
• Positive Visualization (Works Sometimes): Visualization is most effective when focused on the process of achieving a goal, rather than just the outcome, and when accompanied by a clear action plan. Visualizing the steps involved can be a helpful mental rehearsal, especially for physical activities.
• Energy Healing (Works Sometimes): Many perceived benefits of energy healing practices like Reiki may be attributed to "touch therapy" and the social or psychological aspects of receiving focused, caring attention from another person. While some studies show immediate pain reduction, the effects are often comparable to meditation or even sham controls, suggesting a strong placebo component.
• Cold Water Immersion (Works Sometimes): Cold water immersion can offer mental health benefits, particularly for stress and anxiety reduction, but the effects can be more pronounced when done with others or in a social context. Colder is not always better, and gradual acclimatization is important.
• Speed Reading (Works Sometimes): While speed reading techniques can marginally increase reading speed, they often come at the expense of comprehension and retention. The ability to read faster is also largely determined by genetic factors and practice.
• Gratitude Interventions (Works Sometimes): Practicing gratitude, whether through journaling, meditation, or simply taking a moment to reflect, is generally beneficial, especially for those with a tendency towards negativity. While the effect size may be small, it is consistent. However, its benefits might be amplified when combined with other positive interventions or when done in a structured way.
• Meditation (Legitimately Works): Meditation, particularly mindfulness-based practices, has consistently shown benefits for stress, anxiety, and even depression, sometimes comparable to SSRI medication. The primary benefit, however, is developing self-awareness and understanding one's own mind.
• Eat the Frog / Hardest Task First (Legitimately Works): The core benefit of this technique lies in prioritizing tasks and gaining clarity on what's most important, rather than necessarily doing the hardest task first thing in the morning. This prioritization can lead to increased self-efficacy and a more positive outlook on the day.
• Bibliotherapy (Legitimately Works): Reading self-help books, especially when guided by a therapist or when the content aligns with a specific need at the right time, can be highly effective. The quality and timing of the book, as well as the reader's receptiveness, significantly influence its impact.
• Behavioral Activation (Legitimately Works): The most effective and consistently proven technique is simply taking action, even small actions, especially when feeling unmotivated or depressed. Breaking down tasks and engaging in any positive activity can build momentum, improve mood, and lead to long-term change, making it a foundational principle for self-improvement.