Learning Self-Compassion, One Day At A Time

Take a selfie to keep, not share.

Write down one thing to celebrate and let myself feel that happiness.

Floss.

Read one book chapter for pleasure.

Learn one new thing.

Make my bed.

List three things I appreciate about myself.

Get into nature/do something outside.

Do one thing to further my career. Replace "l have to" with “I get to".

Meditate for 10 minutes.

Say no to something I don't want to do.

Listen to one new uplifting song. Focus on the words, and don't multitask.

Note every instance of negative self-talk. Replace with positive words.

Say, "l am enough."

Put my phone out of reach for one hour.

Do one thing that scares me.

Watch one funny video and let myself laugh and recharge.

Color.

Change my screensaver to something uplifting.

Do nothing for 10 minutes.

When I'm down, imagine what an uplifting friend would say to me and say that to myself.

Write down a mistake and verbally forgive myself.

Exercise in any way for 20 minutes. Replace "l have to" with "l get to."

Journal about a dream or goal—no matter how unrealistic. Get descriptive.

Reconnect with an old friend.

Organize one small part of my apartment.

Write a love letter to myself.

Don't go home right after work.Go to the library or the park, or go to dinner alone.

Take a guilt-free nap.

Make my favorite snack food.

Get up to watch the sun rise.