Psychologist Diana Hill outlines mental exercises to help individuals shift focus from appearance-based obsessions toward living a more present life.

Psychologist Diana Hill, a specialist in acceptance and commitment therapy, suggests that individuals can manage negative body image through a concept called "body image flexibility." Rather than requiring one to love or feel neutral about their appearance, this approach focuses on redirecting the time and energy spent obsessing over looks toward engaging in meaningful life activities.

Practicing flexible attention

Hill suggests using "flexible attention" when negative thoughts arise about specific physical features like wrinkles or body shape. One method is to practice "interoceptive awareness" by focusing on internal sensations, such as hunger, fullness, or emotional states like nervousness or calm. Alternatively, individuals can shift their attention outward by acknowledging their body's current functions, such as breathing or the ability to see and hear, which helps connect the person to their surroundings.

Examining body-related behaviors

To address habits like sucking in one's stomach, Hill recommends pausing to analyze the behavior. She suggests questioning whether these actions are driven by societal messaging, how they impact daily comfort, and whether they prevent participation in activities like public speaking. By identifying these patterns, individuals can better understand the biological, psychological, and social factors that lead to self-criticism.

Redirecting energy toward personal values

Hill encourages individuals to evaluate how much time and effort is spent on appearance-focused activities, such as posting selfies or purchasing beauty products. She advises swapping some of this focus for activities that provide genuine enjoyment, such as movement or spending time outdoors. The goal is to reclaim the energy lost to body-image distractions and redirect it toward personal talents and connections.