Research-backed

We always knew our journals worked.

But we wanted to prove it.

And now we can. From day one, Switch Research has been committed to science, data, and research; it’s what powers our journals. Experts and psychologists have backed every activity in them.

Science

Data

Research

Science

Data

Research

Science

Data

So, next time someone asks us: Does the Self-Love Journal really work?

We’ll just point them
to the results!

They speak for
themselves!

“It helped me realize everyone feels the same and has issues and I am not as alone as I think I am. I rarely spend time being deliberately reflective about my life. It was good to have a "reason" to do so. Questions were interesting and thought provoking."

“It opened a new world to me. That phrase of common humanity was a life changer for me. It was sooo convincing and helped me to see my whole world in a different light. This project also inspired me to buy more books and workbooks about this topic, to read more and learn more."

“I feel like I have someone cheering me on, and that comes from a confident place from within. it made me realize that it's just worth it to be a better person to others. Treating strangers with a great amount of kindness and happiness does work to make me happier.”

“I have become more self-kind and compassionate towards myself and the people in my life. It helped me realize everyone feels the same and has issues and I am not as alone as I think I am."

“It opened a new world to me. That phrase of common humanity was a life changer for me. It was sooo convincing and helped me to see my whole world in a different light. This project also inspired me to buy more books and workbooks about this topic, to read more and learn more."

Why bother with the research?

It’s a good question - lots of journal companies don’t. But here at Switch, we really are all about the research; it’s in the name!

But we wanted to prove. And now we can. From day one, Switch Research has been committed to science, data, and research; it’s what powers our journals. Experts and psychologists have backed every activity in them.

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Top Questions

Rhyann McKay, PhD Candidate at University of British Columbia & Sean Locke, PhD at Brock University.
66 participants were randomly assigned to either the journal group, or a waitlist control group. All were then surveyed on days 1, 21, 56, and 91.
They were measured on self-compassion, psychological wellbeing, coping, and gratitude. They were also asked open-ended questions about their perceptions of the journal.
The report says: “The journal was effective in improving participants' self-compassion and decreasing negative ways of coping.”
So the conclusion was… It works, and it works well!
From the surveys, users responded using a set of scales. For example, they may have been given a statement such as ‘I try to be understanding and patient towards those aspects of my personality I don't like’.
They would respond with a scale where 1= Almost never, and 5= Always.
The researchers then calculated the change in these emotions using Cohen’s d , or standardized mean difference, which is one of the most common ways to measure effect size. An effect size is how large an effect is.
However, this is a very difficult calculation for most of us to understand! And it doesn’t really mean too much to the general population. So we translated the numerical results into percentages to give you a better idea.
Sure! If you’re here just to be curious, you should know that a small change is represented by the number .2, a medium is .5, and a large is .8.
Self-kindness: 1.59
Common humanity: 1.64
Mindfulness: 1.66
Self-acceptance: 1.03
Decrease in self-judgement: 1.53
Decrease in isolation: 1.99
Decrease in over-identification: 1.99
Decrease in self-blame: 1.32
Participants were recruited through online and physical poster advertisements.
All were adults aged 18 or over, living in Canada, and reported low self-compassion. This was because those with high self-compassion would be ineligible because of a potential ceiling effect, which would affect results.
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