Your 10 Day Self-Compassion Challenge: prompts, exercises & more

In an age where self-improvement is often measured by external benchmarks, it’s easy to overlook the immense value of turning inward and practicing self-compassion.

Unlike simple reflective questions, the prompts we've curated for you today include actionable exercises to help you genuinely cultivate a more compassionate relationship with yourself.

By the end of this post, you’ll have a powerful toolkit at your fingertips to help you nurture this invaluable quality.

P.S. Need a journal to capture these transformative exercises? Check out our guided journals (available in both digital and print formats).


To start: what does self-compassion mean?

Self-compassion goes beyond merely being kind to oneself. It involves understanding, acceptance, and actively comforting oneself, especially in times of failure or during moments of self-doubt.

It's a conscious effort to give ourselves the same grace and understanding that we would offer a friend.

Self-compassion is an integral part of emotional intelligence and psychological well-being. While it may appear simple on the surface, it encapsulates a deeper understanding of our emotional landscape.

Self-compassion challenges us to acknowledge our imperfections, embrace our vulnerabilities, and confront our fears and insecurities, all while maintaining a stance of kindness and acceptance toward ourselves.


Okay, got it, so how do I build self-compassion?

This multi-faceted practice goes hand-in-hand with mindfulness, which enables us to become more aware of our thoughts and feelings without immediately jumping to self-criticism or judgment.

Mindfulness teaches us to pause, examine the situation, and then respond with understanding. Having a strong sense of self-compassion aids our mindful living, as we are more equipped to navigate any emotional difficulties, and recover from setbacks or obstacles.


Is self-compassion necessary for happiness?

Research in psychology has consistently shown that self-compassion can lead to higher levels of happiness, optimism, and overall emotional well-being. It has been linked to decreased levels of anxiety and depression, as it fosters a sense of inner peace that helps us tackle life's challenges with a more balanced outlook.

Self-compassion is, in essence, a buffer against problems that can negatively impact our mental health. It can help us to cope with any problems in a manner sympathetic to ourselves and our past experiences.

This emotional resilience makes it easier to handle stressors, setbacks, and challenges without falling into cycles of self-criticism, guilt, or emotional distress.

However, that's not to say self-compassion is necessary or a standalone treatment to soothe anxiety, depression, or other mental health hurdles. While it can offer supportive coping mechanisms and foster emotional well-being, it should be viewed as a supplementary practice, often alongside more detailed therapy practises that can help you to tackle the root problems.


What's self-compassion's role in CBT?

The principles of self-compassion can align well with other therapeutic approaches.

Cognitive Behavioral Therapy (CBT), for instance, often includes elements of self-compassion as it helps individuals recognise harmful thought patterns and replace them with more constructive beliefs.

Similarly, practices like mindfulness meditation, which cultivate awareness and acceptance, are enriched when practiced in tandem with self-compassion techniques.

Our Self-Love Journal is a resource created to bridge the gap between understanding the need for self-compassion and actually implementing it in your life. 

With tailored prompts and exercises, the Self-Love journal serves as a daily practice space for integrating self-compassion seamlessly into your routine. It offers a structured yet flexible approach to address your emotional needs, allowing you to build a compassionate relationship with yourself over time.

Think of it as a personal tool for not just self-discovery, but also for self-improvement and emotional resilience. 

To get a taste for the type of prompts and exercises included in the Self-Love journal, keep reading!


So, how do you actually build self-compassion?

Building self-compassion is a multi-faceted journey that begins with self-awareness.

One of the most effective ways to gain this awareness is through reflective practices like journalling. Our tailored journal prompts below offer a structured approach to dive deep into your emotional landscape, helping you identify areas where self-compassion is needed.

Coupled with self-awareness, implementing mindful self-talk can significantly alter your internal dialogue, replacing self-criticism with kinder, more constructive thoughts. Acknowledging common humanity—that everyone has flaws and faces challenges—can also bolster your ability to forgive yourself for mistakes and shortcomings.

The key here is consistency; just like physical fitness, emotional well-being requires regular exercise.

So start today: Use our journal prompts to build self-awareness, practice mindful self-talk, and integrate the principles of self-compassion into your daily life.


How to Use These Prompts and Exercises

For these exercises to be truly impactful, give yourself the permission to fully engage with them. Set aside dedicated time, eliminate distractions, and treat this practice as you would a valuable appointment with yourself.

Each prompt is followed by an actionable exercise to take the process from reflection into real life.




Your Self-Compassion Masterclass

20 Journal Prompts and Exercises for Self-Compassion


DAY 01

Identifying Inner Critics

Journalling Prompt: Write down the characteristics of your inner narratives. How do they talk to you, and what language do they use? 

Exercise: After identifying the common scripts of your inner critics, engage in a conversation on paper. Ask them why they say what they do and respond with compassion and understanding.


DAY 02

Understanding Self-Compassion

Journalling Prompt: Reflect on your understanding of self-compassion. What does self-compassion mean to you? How would it manifest in your life?

Exercise: Practice one act of self-compassion today and journal about how it made you feel.


DAY 03

Your Safe Place

Journalling Prompt: Describe your ideal safe place, be it a location, a moment, or an emotional state. Be as detailed as possible, identifying the feelings associated with this place.

Exercise: Spend 10 minutes (or however long you can!!) visualising your safe place.


DAY 04

The Kindness Jar

Journalling Prompt: List the acts of kindness you have shown to others this week so far.

Exercise: Create a 'Kindness Jar' with these acts written on pieces of paper. Place these somewhere for safe keeping. When you’re feeling low, draw one to remember your own capacity for kindness.


DAY 05

Forgiveness Letter

Journalling Prompt: Is there something you’re finding hard to forgive yourself for?

Exercise: Write a forgiveness letter to yourself. Read it out loud.


DAY 06

Positive Affirmations

Journalling Prompt: Write down affirmations that resonate with you. If you need help, take a look at our posts on affirmations!

Exercise: Repeat these affirmations every morning for the rest of the week.


DAY 07

Identifying Triggers

Journalling Prompt: Reflecting on Day 2, what situations (or people) trigger your inner critics?

Exercise: Develop a coping strategy for each identified trigger.


DAY 08

Time Traveler

Journalling Prompt: What advice would your future self give you?

Exercise: Write a letter from your future self and keep it handy for difficult moments.


DAY 09

Physical Compassion

Journalling Prompt: How do you carry stress in your body?

Exercise: Engage in a 5-minute body scan meditation to identify and relieve tension.


DAY 10

Identifying Needs

Journalling Prompt: What are your emotional needs right now?

Exercise: Create an action plan to address at least two of these needs today.



Building self-compassion is not an overnight process.

It requires consistent effort, introspection, and action. But the good news is, the list of benefits is never-ending, and they will not take long to show themselves!

By actively engaging with these journal prompts and exercises, you're not just reflecting on self-compassion—you're living it.



Looking for a partner in this journey towards self-compassion?

Click here to check out our guided self-discovery journals!

Looking for more journalling prompts?


Back to blog

Leave a comment

Please note, comments need to be approved before they are published.

Shop our digital journals