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  • Writer's pictureTash Sekar Goodman

15 Self-Compassion Journal Prompts

Journaling can be a great way to set aside a specific time to engage in self-reflection. It gives you the opportunity to explore your emotions while also identifying patterns of behaviour.

When it comes to self-compassion, it gives you the opportunity to identify areas for growth and self-acceptance in an intentional way. It can also be a healthy and therapeutic way of expressing yourself, which can improve mood and help to de-stress.



How to start journalling:

Beginning any routine can be challenging, so it’s best to start with tangible ways of incorporating it into your routine. This can include picking a time to engage in a journaling practice, set a notification in your phone to remind you, and have a list of prompts prepared so if you don’t to think about it too much. Try not to put too much expectation on yourself to commit to a regular practice and just see if you enjoy it and/or find it helpful.



Tips for Answering the Prompts


The purpose pf these prompts is to guide you into responding to difficult life situations with more kindness and gentleness towards yourself. Some of these prompts may ask you to potentially make some small changes to your life. Please try not to judge yourself for the way things are in your life now. It may be more helpful to develop a more accepting attitude towards yourself, knowing that imperfection is a natural part of being human.


Some of the prompts ask you to think about your situation from the perspective of others, or to imagine giving advice to others. It might feel unnatural at the beginning. But those exercises will help you build the 'common humanity' aspect of self-compassion by thinking of how you’d treat someone else in your situation.


Here is a list of prompts that you can use to start thinking about self-compassion and the ways you can be gentle on yourself.


  1. What is one simple adjustment you can make to your morning routine to help you care for yourself as you prepare for the day?

  2. What is one expectation you have of yourself that you can stop pressuring yourself to meet?

  3. What stressful circumstance are you currently facing? If you had a friend in the same situation, what advice would you give them?

  4. What is one new skill you could learn that would help you handle a current stressful situation? How can you start learning it?

  5. What is one thing you can remove from your everyday schedule to create more space for rest and self-care?

  6. In what area of your life would you like to be more organised? What advice would you give to a friend to achieve that goal? Write down 5 practical action steps.

  7. What’s one thing that you feel scared to do, even though you know it’s important? How would a close friend encourage you to overcome that fear?

  8. In what ways can you be more gentle with yourself? Write down 3 of them.

  9. Take a look at your to-do list. What is one thing you’re expecting yourself to do that is not actually necessary or is not the best use of your time?

  10. What is currently making you feel disappointed? How would a friend or loved one encourage you about this situation?

  11. What helps you feel safe, held, and supported? How can you include this in your life when you feel stressed?

  12. Are you taking time to relax and care for yourself? If not, what can you do to make that time?

  13. Reflect on a time when you made a positive difference in someone’s life. What did this experience teach you about loving others?

  14. What is a problem that has been giving you anxiety lately? If you were talking to an encouraging, supportive friend about it, what questions would they ask you? Answer the questions honestly and try to see the problem from different perspectives.

  15. What expectations of others can you let go of?


I hope these self-compassion journal prompts have been helpful for you :)


Tash x


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