Expand Your Horizon
Change your perspective toward your body, with three simple exercises backed up by science.
ABOUT
EXPAND YOUR HORIZON
Expand Your Horizon was developed by Dr. Jessica Alleva and her colleagues at Maastricht University in the Netherlands (Alleva et al., 2015) and has been tested in multiple scientific studies. Based on a recent review of the science, it is the most effective approach for enhancing positive body image (Guest et al., 2019).
In a nutshell, Expand Your Horizon works by helping people to expand their focus on their body, from an appearance-based focus (i.e., how does my body look?) to a functionality-based focus (i.e., what can my body do?).
It helps people to not only bring their body functionality into focus, but also to reflect on why those functions are valuable to them (i.e., why do I appreciate my body?). More details on the scientific background of the programme can be found under "The Science."
Expand Your Horizon consists of a brief introduction, followed by three writing exercises. The writing exercises were designed to be completed across one week, but you can complete them at your own pace. You can navigate through the writing exercises below. You can also download a PDF of the writing exercises under "The Science."
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Ready to get started?
INTRODUCTION TO
EXPAND YOUR HORIZON
When we think about our body, we usually think about the appearance of our body (e.g., weight, size, shape). In addition, we may often be negative about the appearance of our body (e.g., “I wish I were more attractive”). In the coming exercises, however, you are going to practice looking at your body in a different, more positive way. Instead of focusing on the appearance of your body, you are going to practice focusing on all of the things that your body can do. We call this aspect of the body functionality.
Before continuing, take a few minutes now to contemplate the things that your body can do. What kinds of things come to mind?
Below is a list of body functions that other people have come up with. Take a moment to read through them. Some of these functions may have already been on your mind, but you may not have thought of the other ones yet.
Body Functions Related to Senses and Sensations
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Seeing
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Tasting
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Touching
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Hearing
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Smelling
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Experiencing pleasure
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Feeling emotions
Body Functions Related to Physical Capacities
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Running
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Jumping
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Walking
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Stretching
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Flexibility
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Physical coordination
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Agility
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Balance
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Strength
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Stamina
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Energy level
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Reflexes
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Sports
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Yoga
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Climbing
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Cycling
Body Functions Related to Internal Processes
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Healing from a cold
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Digesting food
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Absorbing vitamins
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Creating a baby
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Healing from a wound
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Growing (hair, nails, new skin cells, etc.)
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Regulating temperature, hunger, thirst, etc.
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General restoration (e.g., during sleep)
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Removing toxins from the body (e.g., through the liver)
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Breathing
Body Functions Related to Creative Endeavours
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Dancing
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Painting
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Drawing
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Building
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Sculpting
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Carving
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Writing
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Singing
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Playing an instrument
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Reading
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Photography
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Gardening
Body Functions Related to Self-Care
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Sleeping/resting
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Eating
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Drinking
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Cooking
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Caring for the body (e.g., by showering or taking a bath)
Body Functions Related to Relationships with Others and Communication
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Talking
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Body language
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Facial expressions (e.g., smiling)
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Hugging
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Cuddling
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Kissing
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Crying
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Shaking hands
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Making eye contact
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Being a shoulder to cry on
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Giving (or receiving) a massage
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Writing a letter
Before moving on, take a moment to contemplate the importance of some of these body functions to your life. What do these functions mean to you? Why are they valuable to you? For example, how dull would life be if you couldn’t taste your favourite foods? To take another example, where would you be if you couldn’t communicate to others using your body (e.g., to give hugs, hold hands)? Or, what if you couldn’t use your body for creative expression (e.g., for painting, dancing, singing)? Body functions can be seemingly simple (e.g., stretching), or complex (e.g., healing from a cold), but all of them are important for us to lead our lives and many of them make life fulfilling.
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Note: As you think about body functionality, keep in mind that every body is unique. What is important is not necessarily "what" our body can do (and whether it can do those things "well"), but developing an appreciation for what our unique body can do.
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At first, it is very difficult for many people to think of the different things that their body can do, because they are so used to thinking of their body in terms of appearance. You may also find it challenging to think about your body in terms of functionality. But, with practice, it will become easier and more natural to you. Completing the Expand Your Horizon writing exercises will help you to accomplish this.
Now, let’s get started with your first writing exercise.
WRITING EXERCISE 1
At the start, we asked you to think of some of the things that your body can do. Now, in this writing exercise, we would like you to describe in more detail what your body can do. Take out a piece of paper and a pen, or open a fresh document on your computer.
In your writing, we would like you to take your time, really let go and explore the many different things that your body can do. Specifically, in this first writing exercise you will focus only on body functions that are related to (1) the body’s senses and sensations (e.g., seeing, hearing) and (2) physical capacities (e.g., going for a walk, dancing). You will focus on the other types of body functions in your second and third writing exercises. If you need inspiration, you can always refer back to the list of body functions (see above).
When you are writing about your body’s functions, it is important that you reflect on what these functions mean to you. Ask yourself, “Why are these functions important to me?” Remember that, even though we don’t often stop to contemplate the functionality of our body, each simple and complex function plays an important role in our lives.
There are 3 "rules" for this writing exercise:
(1) Write for at least 15 minutes (you can write for longer, if you like);
(2) Once you have started writing, do not stop until at least 15 minutes have passed;
(3) After you have finished the writing assignment, please reread what you have written.
Don’t worry about spelling, sentence structure, or grammar. Keep in mind that different bodies can do different things. Therefore, there are no right or wrong answers. Your writing will be unique depending on your own body.
Now, go ahead and get started!
WRITING EXERCISE 2
You recently completed your first writing exercise, wherein you described the functionality of your body and why it is important to you. Specifically, you focused on body functions that are related the body’s senses and sensations, and physical capacities.
In your second writing exercise, you will focus only on body functions that are related to (1) internal processes (e.g., healing, digesting) and (2) creative endeavours (e.g., drawing, writing). Please take your time, really let go, and explore the functions that are related to these areas of body functionality. If you need inspiration, you can always refer back to the list of body functions (see above).
As in your first writing exercise, it is important that you reflect on what these different functions mean to you. Ask yourself, “Why are these functions important to me?” Each simple and complex body function plays an important role in our lives.
As a reminder, these are the "rules" for this writing exercise:
(1) Write for at least 15 minutes (you can write for longer, if you like);
(2) Once you have started writing, do not stop until at least 15 minutes have passed;
(3) After you have finished the writing assignment, please reread what you have written.
Remember that you do not need to worry about spelling, sentence structure, or grammar. Your writing will be unique depending on your own body. There are no right or wrong answers.
Now, go ahead and get started!
WRITING EXERCISE 3
By now you have completed two writing exercises about the functionality of your body and why it is important to you. In these writing exercises, you focused on body functions that are related to (1) the body’s senses and sensations, (2) physical capacities, (3) internal processes, and (4) creative endeavours.
In your final writing exercise, you will focus only on body functions that are related to (1) self-care (e.g., eating, sleeping) and (2) communication and your body’s relationship with other people (e.g., hugging, holding hands). Once again, we would like you to take your time, really let go, and explore the body functions that are related to these areas of body functionality. As always, you may refer back to the list of body functions if you need inspiration (see above).
When you are writing about your body’s functions, remember to reflect on what these functions mean to you, and to ask yourself “Why are these functions important to me?” Each simple and complex function plays an important role in our lives.
These are the "rules" for the writing exercise:
(1) Write for at least 15 minutes (you can write for longer, if you like);
(2) Once you have started writing, do not stop until at least 15 minutes have passed;
(3) After you have finished the writing assignment, please reread what you have written.
Remember that you do not need to worry about spelling, sentence structure, or grammar. Your body is unique, so your writing will be unique, too. There are no right or wrong answers.
Now, go ahead and get started!
Congratulations on finishing
Expand Your Horizon!
We hope that the writing exercises have helped you to see your body from a more positive, functionality-based perspective, and to reflect on why your body functionality is valuable to you.
Head over to "The Science" to learn more about the background of Expand Your Horizon and to download a PDF version of the writing exercises, including a one-session version.
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