At The Harvest Clinic, we often explore tools and exercises that help us build a healthier relationship with ourselves and the world around us. One such tool comes from Acceptance and Commitment Therapy (ACT): the concept of Self-as-Context.
This idea helps us move beyond rigid self-definitions and embrace the fullness of our experiences. Today, we’ll dive into this concept with a practical exercise that challenges how we think about the stories we tell ourselves.
The Exercise: Redefining "I Am"
Let’s start by getting a piece of paper. Divide it into two columns and title one Positive I Am and the other Negative I Am. In each column, write down six statements starting with “I am.” On the positive side, note qualities you admire or appreciate about yourself (e.g., “I am kind,” “I am creative”). On the negative side, write qualities or traits you sometimes criticize yourself for (e.g., “I am lazy,” “I am unmotivated”).
Take a moment to reflect on your list. Now, ask yourself this question:
“Are any of these statements true all the time?”
If you wrote, “I am funny,” are you funny in every moment of your life? Or if you wrote, “I am lazy,” are you lazy every single day and in every situation? Chances are, the answer is no. None of these “I am” statements hold true 100% of the time.
This realization leads us to a crucial insight: the labels we attach to ourselves are not fixed truths—they’re shaped by moments and experiences.
Shifting the Narrative: From "I Am" to "I Am Aware"
Now, let’s take it a step further. Pick one of your negative “I am” statements. For example, “I am lazy.” Instead of holding on to this rigid label, let’s reframe it into something more accurate. You could say:
“I am aware of times where I have not been as proactive as I’d like.”
“I recall moments when I chose comfort over productivity.”
This shift is powerful because it allows us to see ourselves through the lens of awareness and context rather than judgment and permanence.
Similarly, let’s take a positive statement like “I am caring.” Instead of labeling yourself with this trait, try reframing it as:
“I am aware of many moments where I have shown up for others during their difficulties.”
Notice what happens when you make this change. Where does your sense of self—the "I"—move to?
The Two Parts of Self: Understanding Self-As-Context
When we reframe our statements, something interesting happens: the “I” shifts into two distinct roles:
The Aware Self: The part of you that notices and observes. This is the “I am aware” or “I notice” that reflects on your experiences without judgment.
The Acting Self: The part of you that engages in the world, makes choices, and takes action. This is the “I have done” or “I have acted” aspect that reflects your behaviors and decisions.
By recognizing these two parts of self, we create space between who we are and the stories we tell about ourselves. Instead of being trapped by rigid labels, we begin to see ourselves as the context in which these experiences and traits occur.
Why This Matters
The concept of Self-as-Context helps us unhook from unhelpful self-judgments and opens us to a more flexible, compassionate view of ourselves. Instead of being “lazy” or “kind” as fixed identities, we become aware of moments where those traits showed up in our lives.
This shift is liberating. It reminds us that we are not defined by any single trait, thought, or feeling. We are the observer of our experiences, capable of growth and change.
Watch the video below to understand much better Reframing the "I Am": Understanding Self-as-Context
Moving Forward
The next time you find yourself caught in negative self-talk or overly attached to positive self-labels, try this exercise. Pause, reflect, and reframe. Ask yourself:
Is this true all the time?
What experiences have taught me this about myself?
How can I view myself through the lens of awareness and compassion?
At The Harvest Clinic, we’re here to guide you in uncovering the richness of your inner world and embracing the freedom that comes with seeing yourself as more than your labels.
Remember: You are not your thoughts, feelings, or labels. You are the observer, the one who experiences them—and that makes you limitless.
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