Generally, introspection involves looking inward to try to understand ourselves. It does not involve looking outward. For example, we can learn about our internal states by asking other people for feedback or by looking in the mirror and observing our facial expressions. However, these are not considered forms of introspection (Schwitzgebel, 2012).

Since psychology is about the mind, introspection is vital to mental health. For example, how can we understand or manage our emotions if we cannot identify them? Or, if we cannot notice the thoughts that give rise to negative emotions, how can we change these thoughts to create a happier mind? Through introspection, we can gain knowledge about our inner workings. This knowledge can help us improve our lives.

Why Might We Want to Be More Introspective?

Scientists suggest that introspection can access many states, including attitudes, beliefs, desires, evaluations, intentions, emotions, and sensory experiences (Schwitzgebel, 2012). However, introspection is not thought to access personality traits, mainly because we often have difficulty knowing precisely what they are.

Since we all experience these states, introspection is a tool available to all of us. With practice and effort, we can improve our ability to introspect, better understand ourselves, and use this knowledge to create the life we desire. So how does one gain (or improve) their ability to look inward?

How to Be More Introspective

To improve introspection, we have to find ways to make the information in our minds more accessible—we need to bring it toward consciousness (Vermersch, 1999). So, let's discuss how to do that.

Self-Monitoring

One theory of introspection is self-monitoring, a simple scanning process that involves noticing what is going on in our minds (Schwitzgebel, 2012). If true, it would require relatively little effort and would likely be aided by psychological tools like mindful meditation.

Mindfulness is a technique that involves observing without judgment. You notice thoughts, emotions, and other information flow through your mind. You might also imagine these thoughts floating away like clouds in the sky. By quieting your mind, you allow yourself to observe, learn, and gain insights about your inner workings.

Multi-Process Self-Detection

Introspection may be viewed as a type of self-detection that uses multiple processes. In this view, we pay attention to our internal states and processes. Then we form judgments about them (Schwitzgebel, 2012). In this sense, introspection is a process where our active mind may observe or interact with information. For example, I introspect and notice myself getting anxious before giving a speech. I might judge that this is a bad thing, and suddenly, my anxiety starts increasing. Introspecting has just changed my inner state.

Indeed, research shows that paying attention to our negative thoughts and emotions tends to amplify them. So, we do need to be careful when looking inward. Be careful to notice how you respond to what you learn. The mindful approach, which is non-judgmental, may indeed be the safest route to self-discovery.

Ask Yourself Questions

Remember, introspection can be used to understand better our attitudes, beliefs, desires, evaluations, intentions, emotions, and sensory experiences. So what exactly do we do? One thing we can do is ask ourselves questions like the ones below:

1. Who am I?

2. Who do I want to be?

3. What do I want in life?

4. How do I feel about myself?

5. What are my beliefs?

6. What do I value?

7. What matters most to me?

8. What is the right next step for me?

After asking each question, sit with the question and try to notice, without judgment, what thoughts come to mind. If it is helpful to you, you may also want to get a journal to take notes and record your thoughts.

Is There a Downside to Introspection?

When done carefully, introspection can help us learn about ourselves. However, we must be cautious that well-intentioned introspection does not turn into rumination. Rumination is when we repeat thoughts, continuing to think about something we said—or did—or even about who we are—to solve a problem that cannot be solved.

If introspection makes you anxious or gets you stuck in your thoughts, take a step back and remember to let thoughts come and go like clouds in the sky or leaves in a river. Also, be careful not to judge yourself or your discoveries.

In Summary

Introspection is a valuable tool that can help us gain self-insight. With this information, we can hopefully change our thoughts, emotions, and behaviors to help us grow our happiness and well-being.

References

●        ​Schwitzgebel, E. (2012). Introspection, what?. Introspection and consciousness, 29-48.

●        Vermersch, P. (1999). Introspection as practice. Journal of Consciousness Studies, 6(2-3), 17-42.