5 Kindness Journaling Prompts to Help You Be Nicer to Yourself
Kindness journaling prompts are a great way to learn how to be more compassionate with yourself.
But let’s also be real here—being kind to yourself can feel super weird at first. Like complimenting a stranger in the mirror and then immediately questioning your life choices. “Am I seriously talking to myself right now?” Haha, yes. Yes I am.
But honestly? You deserve that same level of tenderness you so generously hand out to family and friends having meltdowns over group chats and whatnot. You’re worth slowing down for (even if your to-do list would argue otherwise).
These five kindness journaling prompts are here to help you stop roasting yourself for sport and start treating your inner voice like it’s not your worst enemy. One small, awkwardly compassionate step at a time. Am I right…
Ok, so let’s do this!
IN THIS ARTICLE
5 Kindness Journaling Prompts to Help You Be Nicer to Yourself
Exercise No. 1
REFLECT ON YOUR INNER CRITIC
Write down three moments where you were really hard on yourself.
Next to each, write a response as if you were comforting a close friend.
Three examples…
EXAMPLE ONE: I made a mistake at work and beat myself up for it, telling myself I was incompetent.
Response with kindness: Mistakes happen—to everyone. I can learn from this and use it as a chance to grow.
EXAMPLE TWO: I missed a project deadline and called myself lazy and irresponsible.
Response with kindness: Maybe I was overwhelmed or burned out. Everyone has off days—I’m allowed to give myself grace.
EXAMPLE THREE: I compared myself to others on social media and criticized my appearance, feeling inadequate.
Response with kindness: Comparing myself to others isn’t fair. Everyone’s on their own path. I’m allowed to love myself.
Exercise No. 2
BREATHE IN KINDNESS, EXHALE THE BS
Sit quietly and focus on your breath.
With each inhale, think:
“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.
Let that inner critic take a nap for once. You’ve got more important things to do—like being nice to yourself.
Exercise No. 3
SAY NICE THINGS TO YOURSELF (AND TRY NOT TO CRINGE)
Affirmations can feel a little awkward at first—like standing in front of the mirror and declaring “I am powerful” while side-eyeing your own reflection. But hear me out: your brain believes what it hears on repeat. So let’s make it something good for once.
Write down five affirmations that actually resonate with you—not just fluff you’ll forget in five minutes. Say them out loud. Say them often. Say them even if you roll your eyes at first.
Here are five I like to awkwardly whisper to myself on the regular:
- 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
WRITE YOURSELF A LETTER (YES, REALLY)
Think of a time when you totally dropped the ball—or didn’t live up to your own expectations. Now take a breath, set aside the guilt, and write yourself a letter.
But here’s the twist: write it from the perspective of someone who actually likes you. Like a kind friend who isn’t here to roast you, but to remind you that you’re not a total disaster.
EXAMPLE:
Dear [Your Name],
Okay, so things didn’t go the way you planned. Maybe you messed up, missed a deadline, or said something awkward and now you’re replaying it on a loop at 2 a.m. Cool, cool. Love that.
But here’s the thing: you’re human. You’re allowed to screw up. It’s part of the deal. This one mistake (or five) doesn’t make you a failure. It just makes you… a person.
So let’s not turn this into a full-blown identity crisis, okay? Instead, let’s do something different and cut yourself some slack. You’re learning. You’re growing. You don’t need to have it all figured out by Tuesday.
Use this as a chance to reflect—not ruminate. What happened? What can you do differently next time? And maybe—just maybe—what kind of support do you actually need instead of pretending you’re fine all the time?
I believe in you. Even when you forget to believe in yourself.
You’ve got this. Probably. (Jk, you definitely got this!)
With love and way less judgment than you’re used to,
From,
Your Emotionally Available Alter Ego—equal parts sarcasm and support
Exercise No. 5
GIVE YOURSELF A BREAK (SERIOUSLY)
Practice actual self-love and compassion—especially when life feels like a chaotic mess.
When you’re overwhelmed, anxious, or ready to melt into a puddle of stress, try this:
Place your hand on your heart (yes, really) and repeat:
“May I be kind to myself in this moment. May I give myself the love and compassion I need.”
Cheesy? Maybe.
Helpful? Absolutely.
Remind yourself:
- It’s okay to not be perfect.
- It’s okay to not be productive every second.
- It’s okay to be a work-in-progress.
Treat yourself with the same kindness you’d offer a friend.
Because here’s the truth:
Self-compassion builds strength—not weakness.
It’s what helps you ride out the messy, uncomfortable, imperfect moments without turning completely crazy.
So go ahead, offer yourself a little love, a little grace, and maybe even… a snack.
Because you deserve kindness, too.
References
cover photo by Meriç Tuna on Pexels.
Discover more from The Unscripted Femme
Subscribe to get the latest posts sent to your email.