Casting judgment on others has never been so easy. Social media gives onlookers the opportunity to scoff at a persons every choice, from how they dress to what they feed their children. How people have behaved during the pandemic has inspired plenty of judgment in its own right: At the height of restrictions, adherence or lack thereof to masking and social distancing measures practically became barometers of peoples characters, indicating a lack of personal responsibility and empathy or an abundance of hysteria and over-caution, depending on your views.

While it gets a bad rap, in pre-modern times, judgment helped keep people safe. Judgments were alarm bells allowing humans to distinguish between toxic and harmless food, trustworthy and untrustworthy tribe members, and hardworking and lazy kinspeople, explains psychologist Carla Marie Manly, author of Joy From Fear: Create the Life of Your Dreams by Making Fear Your Friend.

Judgment is also a signal that someones behavior is unusual or out of context to your particular in-group, says Adam Moore, lecturer of psychology at the University of Edinburgh, who studies judgment and decision making. The role that automatic judgment plays, Moore says, is social signaling, social norm reinforcing.

But in todays mobile, digitally facilitated world, judgment can take on new, toxic forms, Moore says. When you silently cast judgment on someone from afar based on an Instagram story, you dont get feedback from other people or even the subject of your judgment and you dont learn how to make comments or critiques in a constructive way. Normally in a social situation, you judge somebodys behavior, and their response to you helps to calibrate your interaction with them, and also the responses of other people around you, Moore says. Because so much of our lives are disconnected from each other we dont perceive that body language and we dont perceive that social feedback anymore.

Digital platforms also incite and prioritize outrage and conflict, making it easy to look down on others from your moral high horse. When people are constantly sneering at others on public platforms, the perception of what normal social judgments should look like is skewed. In normal communities and in normal, functional families, passing judgment on other peoples behavior, it functions very well, Moore says. Families rarely break up because somebody says, Hey, youre acting like a jerk at a Fourth of July party.

While judgments help signal social norms and allow us to identify our people, mean-spirited critiques are unproductive. Discernment, on the other hand, can help you identify unhealthy and toxic behaviors, Manly says. In todays polarized world, its important to detect when someones attitudes and beliefs pose a threat to others rights and well-being. Unless someones behavior is actively harming themselves or others (in which case, you should name the behavior, tell the other person how youre feeling, and set boundaries on how youd like them to act moving forward), learning to curb petty moral righteousness is possible, but requires slowing down your thoughts and having some empathy.

If youre motivated to stop hurtful critiques, you have to evaluate their source. When you feel a twang of annoyance when a friend impulsively books a vacation despite constantly complaining about money, ask yourself why youre upset by this behavior or what purpose your anger or annoyance serves in this instance. Anger is often a signal that another person isnt taking your well-being into consideration or theres a conflict, Moore explains. Does your friends last-minute trip conflict with upcoming plans the two of you have or is it simply something you wouldnt personally do?

Do I have any reason to demand that other people in this situation care more about me than whatever signal theyre trying to send? Moore says. Even if the answer to that question is yes, having to stop and think about it often turns the volume down on things.

In order to reframe judgmental thoughts, you need to catch them in the act. We have to pull back and go, Im being judgy, I dont really want to do that, Manly says. If you find yourself whispering a snide remark to your friend about a strangers shoes, try to reframe the judgment by complimenting the persons confidence, for instance. Just as being judgmental is a practiced habit, so is stopping thought patterns that lead to hurtful observations and assumptions. If we come to notice were doing something that is unhealthy and pause and stop it, then we are far less likely to go down that path, Manly says. Thats why I like compensating because if I do catch myself doing something thats comparative, rather than just noticing, I give myself other positive hits [like] look at their beautiful smile.

Manly also suggests looking back on previous moments of judgment and thinking about what you could do better next time. Recall a moment you made a judgmental remark. What was the response? Would the statement make someone feel better about themselves if they heard it? Do you feel better about yourself having remembered it? If not, allow these reflections to guide you so the next time you see someone talking on speaker phone on the subway, for example, you can instead internally marvel at their interesting phone case instead of scoffing at having to hear their entire conversation.

When people buck social conventions, those casting judgments are often quick to be offended before considering a reason why someone else is engaging in that behavior. Say your colleague is quitting their job before landing a new one and youre outraged at their irresponsibility. Instead of jumping to conclusions, get curious and ask them about their reasons for resigning or what they hope to accomplish during their time off. Curiosity is the antidote for judgment, Manly says. Manly suggests meeting those youre unjustly judging with compassion: hoping theyre happy and doing well.

When it comes to differences of opinion, it can be easy to assume that someone who doesnt share your beliefs is evil or stupid, Moore says. Instead of reacting aggressively in an attempt to change their mind, Moore suggests thinking of a good-faith reason why someone would think this way as a means to slow down the judgment process. What does the person youre judging know about their behavior or beliefs that you dont know?

For example, when it comes to relatives with differing political opinions, Moore suggests thinking about how the loved one ended up believing what they believe: the media they consume, the people they surround themselves with. I find that helps me to not make toxic judgments about other peoples motivations, he says. Its really, really easy and very, very tempting to assume that people who disagree with you about something that you believe in very strongly or have very strong beliefs about are evil or stupid.

Of course, you should never compromise on important moral and social issues, Moore says. Relationships with people whose views are antithetical to your own will have to be renegotiated and youll need to decide how to move forward if you want to maintain contact. But you can control your initial assumptions of them based on their beliefs. What function is expressing those judgments serving right now? Moore says. Am I trying to build consensus about an issue or am I just trying to wave my flag and say Im of the red tribe or the blue tribe or the green tribe?

There are very few things you can do to convince people your way of thinking and living is ideal. Save for the occasions where someones behavior is dangerous and harmful, Manly says to focus only on what you can control. We can only control our behaviors, our thoughts, and our actions.

Many human behaviors are actions signaling to others what kind of person you are or what groups you belong to, Moore says. Instead of criticizing your aunt for constantly sharing bizarre Minion memes on Facebook, consider shes just vocalizing her membership in the coalition of Minion-lovers. Understanding actions underlying meanings can help you avoid pointless arguments trying to sway someone to your side of an issue.

Instead of judging and attacking and hoping others see your way, sympathize with others reasoning for their actions, dont feed into toxic thoughts, and lead by example.

You cant make somebody value the things that you value, Moore says. All you can do is try to gently demonstrate that valuing the things that you value makes the world around you better and people will want to move there in some intellectual or moral sense.

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Original post:
How to be less judgmental on social media and in real life - Vox.com