20 Exercises to Overcome Codependency at Your Own Pace

Transitioning to a codependency-free life is no joke.

Being codependent is how you've showed up in the world for most of your life, but that doesn't mean you can't break the cycle and lead a life that's codependency-free (or reduced!).

Change doesn't happen over night, but codependency exercises are a great start. In this article, we lay out 20 empowering exercises, by difficulty, to guide you through overcoming codependency. 

Try these exercises at home or with others today!

Individual Exercises

Simple

Self-Reflection Journaling

Spend 10 minutes every day reflecting on your emotions, needs, and boundaries. Journaling helps increase self-awareness and identify patterns of codependent behavior.

Mindfulness Meditation

Practice a short mindfulness meditation to stay present with your emotions. Focusing on your breath can help you detach from codependent thoughts and foster a sense of inner peace.

Gratitude Journaling

Take a few minutes each day to write down three things you're grateful for. This practice shifts your focus toward positive aspects of life, which promotes emotional well-being.

Daily Affection to Self

Set a reminder to give yourself a small gesture of affection daily, such as a self-hug or positive self-talk. Building self-compassion and putting yourself first is crucial to overcoming codependency.

Moderate

Setting Personal Boundaries

Identify one boundary that you'd like to establish, communicate it assertively, and stick to it. This exercise builds self-confidence and teaches you to prioritize your needs.

Positive Affirmations

Beyond giving yourself affection, create a list of affirmations that actively challenge negative self-talk. Repeat these affirmations daily to cultivate a positive self-image and reduce codependent tendencies. Try out a few of our people pleasing affirmations to get started!

Values Clarification Exercise

List your core values and reflect on whether your actions align with them. This exercise helps you prioritize what truly matters to you (not others) and guides aligned decision-making.

Mindful Decision-Making

Before making decisions, pause to mindfully assess your motivations. Consider whether your choices align with personal growth rather than seeking external validation.

Hard

Behavioral Change Challenge

Choose one codependent behavior you'd like to change. Create a plan to replace that behavior with a healthier alternative and stick to it, especially when it's difficult. Consistently practicing this new behavior will help uproot long-held patterns, and once you know that you can do it, you'll feel more confident when changing other codependent behaviors!

Fear-Facing Challenge

Identify a fear related to codependency and take a small step to face it, like saying no to friends when you don't feel like going out. Gradual exposure to fears builds resilience and empowers you to break free from the unhealthy habits of codependency.

Constructive Self-Critique

Practice constructive self-critique by acknowledging mistakes without heaping excessive guilt on yourself. This exercise fosters self-improvement without triggering the exorbitant self-blame that's common amongst codependents.

Seeking Professional Help

Consider therapy or counseling to explore deeper issues contributing to codependency. A professional can provide guidance and support tailored to your specific situation. Find a vetted therapist on our platform.

Exercises Involving Others

Simple

Expressing Feelings Practice

Share a small emotion or need with a friend or family member. Practice open communication to build trust, feel what it's like to express your needs, and reduce reliance on others for emotional validation.

Joint Goal-Setting

Collaborate on a simple goal with someone while focusing on mutual interests. This exercise fosters teamwork and encourages interdependence while respecting individual boundaries.

Random Acts of Kindness Together

Engage in simple acts of kindness with a friend or family member, like cooking a meal together for a friend who's sick. Collaborative kindness fosters connection and creates shared positive experiences.

Shared Hobby Exploration

Discover a new hobby together. This encourages shared interests, instead of interests that you tolerate and the other person enjoys.

Moderate

Active Listening Sessions

Engage in active listening with a partner. Take turns expressing thoughts and feelings, ensuring each person feels heard and valued. This promotes healthy communication.

Establishing Mutual Boundaries

Discuss and set boundaries together. This exercise encourages mutual respect and understanding, fostering healthier connections.

Empathy Building Exercise

Share personal experiences with each other, focusing on developing empathy. Understanding each other's perspectives strengthens emotional bonds.

Conflict Resolution Simulation

Role-play a potential conflict scenario and practice resolving it without being codependent. This helps build effective communication skills and reduces anxiety around conflict.

Hard

Group Activity Participation

Join a group or club with shared interests. This challenges codependent tendencies by diversifying your social connections and fostering independence.

Conflict Resolution Practice

Practice resolving actual conflicts assertively and respectfully with someone you trust. Healthily resolving conflict helps break your tendency to avoid conflict and builds stronger interpersonal skills.

Mutual Support Challenge

Collaborate on supporting yours and a friend's (or family member's) personal goals. Since you focus on both people's goals, this exercise reinforces independence while fostering a supportive and healthy dynamic.

Group Therapy or Support Groups

Attend group therapy or support groups together. Sharing experiences in a group setting promotes empathy and offers additional perspectives on overcoming codependency.

Remember, the key to overcoming codependency is consistent practice and self-reflection. Adjust the difficulty of exercises based on your comfort level and gradually progress as you grow.

Work with a therapist to learn how to overcome codependency.

Our vetted therapists can give you the support you need as you navigate codependency.

Find a therapist today!