A Psychologist Explains Why Building Self-Respect Changes Your Mental Health

Research shows that micro-commitments fuel self-worth, discipline and emotional well-being more powerfully than motivation alone.

By Mark Travers, Ph.D. | December 12, 2025

Self-respect is often described as a somewhat abstract, intuitive, internal feeling or judgement that one has about themselves. But if we observe it up-close and long-term, we can see that it's actually built, brick by brick, from the tiny promises one keeps to themselves repeatedly over the course of their life.

Psychological research suggests that self-respect is not just a nice-to-have. It's a distinct, measurable aspect of self-worth that shapes how you view and treat yourself. Here's how keeping small promises, showing up for yourself and doing what you know you should can build self-respect, and why that matters more than many of us realize.

The Difference Between Self-Respect And Self-Esteem

When talking about self-worth, there are two core concepts that are often conflated: self‑respect and self-esteem. Self-esteem is the confidence in someone has in their own abilities and their overall sense of worth; self-respect might be considered a subsect of this generalized feeling.

Self-respect (also referred to as "appraisal self-respect") is the belief that someone deserves dignity and regard because they treat themselves with consistent integrity, not just because they succeed or get external validation.

In a 2020 study published in Personality and Social Psychology Bulletin, researchers manipulated scenarios in which people adhered to their moral standards and then measured their feelings of self-respect and self-esteem. They found that doing what aligns with your morals, however small or routine, significantly increased subjects' state self-respect, and over time, bolstered their self-esteem.

In other words, self-respect isn't the same as feeling good about yourself. It comes from living in a way consistent with your values, and treating yourself with regard, not just love or affection. And that distinction is critical.

Self-esteem can waver with external successes or failures; self-respect, at its best, belongs to your internal code and survives when external applause vanishes.

Why Self-Respect Goes Beyond Self-Love And Builds Self-Trust

One reason small promises build self-respect is because they strengthen self‑efficacy, or the belief in your own ability to meet your commitments.

In classic research, goal-setting and self-set tasks have been shown to raise self-efficacy and reinforce the sense that you are capable and in control. Participants in the study who set their own small goals (and received feedback) reported higher self-efficacy.

When you follow through on those small commitments — like finishing a book, writing in a journal regularly or exercising three times a week — you're literally teaching yourself to rely on yourself. Over time, making and keeping these promises builds internal trust.

This nuance is important, because self-regulation works like a muscle. The more you practise self-discipline, by keeping the smallest of promises, the stronger your self-regulatory muscles become. That means you'll have more capacity not only for productive tasks, but also for resisting negative impulses, prioritizing your needs and maintaining self-care.

In short, small promises build self-efficacy, which builds self-control. This, in turn, strengthens your inner lifeline of self-respect.

Self-Respect Is Firm When Things Are Good, Gentle When Things Are Bad

Self-respect isn't only about achievement. It's also about the way you treat yourself when things go poorly. That's where self‑compassion — the practice of kindness, non-judgment and acceptance of your flaws — enters the picture.

A large 2023 meta-analysis published in Psychology Research and Behavior Management showed a strong correlation between self-compassion and self-esteem. More importantly, it showed that self-compassion supports better psychological well-being, reduces anxiety and depression and fosters resilience.

In everyday life, when you promise yourself small acts of care like rest and gentle self-talk, and follow through on them, you reinforce not just self-efficacy, but also self-kindness. That dual reinforcement helps create a stable, healthy sense of worth that doesn't depend on external validation.

So, self-respect isn't about being harsh or ruthless. It's about being reliably kind to yourself, and taking consistent, small actions that reflect your inherent worth.

Self-Respect Is Never Extreme

A trap many people fall into is waiting for "big" moments to show themselves they deserve respect, like a big win, a promotion or a major achievement. But recent research shows that approach may backfire, especially for people prone to perfectionism or self-criticism.

A 2023 study published in BMC Psychology that observed university students found that "self-critical perfectionism" mediated the relationship between self-esteem and life satisfaction. Students with high self-criticism had lower life satisfaction, even if they had high self-esteem.

This suggests that when you measure your worth through very high standards, and only feel worthy after big wins, you build a brittle kind of self-worth. This means that completely normal or unavoidable failures or setbacks can shatter it.

But self-respect built on small, consistent acts, even if imperfect, is more resilient. You learn that your worth isn't conditional on perfection. It's conditioned on integrity, consistency and self-regard.

Over time, that inner baseline is more stable because it's not built on external validation or ruthless standards, but on self-trust, self-kindness and reliability.

How To Build Self-Respect

When you're feeling underconfident or generally low about life, self-respect can feel like an elusive thing that you either have or don't have. However, there are several psychologically grounded practices that can help you build self-respect, one small promise at a time:

• Set tiny, realistic self-promises. Whether it's five minutes of journaling, a walk or a "no" to a draining and unnecessary obligation, make it concrete and repeatable.
• Track and honour your self-promises. Use a notebook or habit tracker to track how many times you followed-through. Every completed promise reinforces self-efficacy.
• Practice self-compassion when you slip. Use kind language, and remind yourself that self-worth isn't binary success or failure; they're both important resources. Self-compassion helps buffer against perfectionism and harsh self-judgment.
• Recognize moral and value-based actions as valid sources of worth. Self-respect research shows that behaving in line with your moral code (even when no one else sees) builds long-term self-regard.
• Make self-respect a habit, not a goal. Just like physical strength grows from regular small workouts, self-respect grows from repeated small commitments to yourself.

When you build self-respect through small, consistent self-promises, you get more than just one more good habit. You get a foundation for sustained well-being, and several benefits spring from it:

• You're more resilient when things go wrong because your worth isn't tied to success or external approval.
• You have greater self-efficacy and self-control that empower you to choose what aligns with your values.
• You're more emotionally stable because self-compassion and self-respect buffer you against harsh self-criticism.
• You treat yourself with dignity and that also changes how you treat others, what you demand from relationships, and how you show up in the world.

Self-respect is an underrated form of self-care. Take this short, science-backed test to know where you stand: Self-Care Inventory

A similar version of this article can also be found on Forbes.com, here.