5 Kindness Journaling Prompts to Help You Be Nicer to Yourself

5 Kindness Journaling Prompts to Help You Be Nicer to Yourself

Practicing being nicer to yourself can feel completely awkward at first—like saying kind words to a stranger you barely know.
But the truth is, you deserve that same tenderness and care. You’re worth slowing down for.

These five kindness journaling prompts are here to help you build a gentler, more compassionate relationship with yourself. As you work through each one, you’ll start to quiet the inner critic and replace it with the kind of understanding you’d offer a close friend.

Let’s begin.

Save to work through later…

5 Kindness Journaling Prompts to Help You Be Nicer to Yourself

Exercise No. 1

Write down three instances where you have been very critical or harsh towards yourself. 

Next to each one below, write down how you can respond to yourself with self-compassion and kindness instead.

ONE

I made a mistake at work and beat myself up for it, telling myself I was incompetent.

Response with kindness: It’s okay to make mistakes, everyone does. I can learn from this experience and use it as an opportunity for growth.

TWO

I missed a deadline for a project and called myself lazy and irresponsible.

Response with kindness: It’s understandable that I may have been overwhelmed or distracted. It’s important to be kind to myself and recognize that everyone has off days.

THREE

I compared myself to others on social media and criticized my appearance, feeling inadequate.

Response with kindness: It’s not fair to compare myself to others, as everyone is on their own journey. I am unique and beautiful in my own way, and it’s important to practice self love and acceptance.

Exercise No. 2

Take a few minutes to sit quietly and focus on your breath. Allow yourself to fully embrace each breath deeply.

With each inhale, think to yourself:
“I am worthy of love, compassion, and kindness.”

Let go of any doubts or insecurities that may be weighing you down. Remember that you are deserving of love and kindness, both from others and from yourself.

With each inhale, think to yourself:
“I am worthy of love, self-compassion, and kindness.”

With each exhale, think:
“I release any negative self-talk or self-judgment.”

By releasing negative self-talk and self-judgment, you can create space for positivity, self-love, compassion, and kindness in your life.

Take this time to nurture yourself and cultivate a sense of inner peace and acceptance.

Exercise No. 3

Use positive affirmations to counteract negative self-talk. Write down five affirmations that resonate with you and repeat them to yourself daily.

Here are five examples I like to repeat to myself daily:

I am grateful for all the blessings in my life.

I am worthy of love, respect, and kindness.

I am capable of achieving my goals.

I am deserving of happiness and success.

I am confident in my abilities and talents.

Exercise No. 4

Think of a situation where you made a mistake or didn’t meet your own expectations. Write a letter to yourself from the perspective of a compassionate, kind friend or mentor, offering understanding, forgiveness, and support.

Here is an example:

Dear [Your Name],

I know that you are feeling disappointed in yourself right now for not meeting your own expectations or making a mistake. I want you to know that it’s okay to feel this way, but it’s also important to remember that everyone makes mistakes and falls short sometimes. It’s all part of being human.

I want you to forgive yourself for what happened and understand that it doesn’t define who you are as a person. You are so much more than this one mistake or missed expectation. You are capable, resilient, and deserving of love and compassion.

Remember that growth comes from learning from our mistakes and using them as opportunities for self-improvement. Take this experience as a chance to reflect on what went wrong, how you can do better next time, and what support you may need moving forward.

I believe in you and your ability to overcome any challenges that come your way. I am here to offer my support, understanding, and encouragement whenever you need it. You are not alone.

Exercise No. 5

Practice self-love and compassion during moments of difficulty or pain.

When you are feeling overwhelmed or struggling, place your hand on your heart and repeat the phrase “May I be kind to myself in this moment. May I give myself the love and compassion I need.”

Honestly, it might sound cheesy, but remind yourself that it is okay to not be perfect, and that everyone goes through challenging times.

Treat yourself with the same kindness and understanding that you would offer to a friend in need.

By practicing self-love and compassion, you can cultivate a sense of inner strength and resilience. This can help you navigate through difficult moments with grace and self-love and compassion.

Remember, you deserve love and kindness just as much as anyone else.

cover photo by Lany-Jade Mondou on Pexels.