Can Self-Compassion Exercises Help You Achieve Your Goals?
Can self-compassion exercises help you achieve your New Year’s Resolutions? Many of us approach our goals with a "no excuses" mindset, only to feel discouraged when setbacks happen. But what if being kinder to yourself could help you stay on track?
Self-compassion exercises may do just that. These practices, rooted in mindfulness, help you shift from self-criticism to encouragement, creating the resilience you need to keep going.
In this article, we’ll explore what self-compassion is, introduce two simple exercises, and dive into how they can help you achieve your goals.
Related: How to Practice a Loving-Kindness Meditation
What is Self-Compassion?
Dr. Kristin Neff, a researcher and mindfulness teacher, defines self-compassion as “giving yourself the same compassion you’d naturally give a friend.” It’s built on three key elements:
- Kindness (self-kindness vs. self-judgment):
Be gentle with yourself when you fail or feel inadequate instead of engaging in harsh self-criticism.
- Common Humanity (vs. isolation):
Recognize that everyone experiences challenges and setbacks—it's part of being human.
- Mindfulness (vs. over-identification):
Step back from overwhelming thoughts and acknowledge your feelings without letting them define you.
Understanding these elements is the first step toward practicing self-compassion.
Related: 8 Mindfulness Practices to Reduce Stress
Two Self-Compassion Exercises
Self-compassion exercises are practical ways to cultivate kindness and mindfulness in your daily life. Here are two to try:
- Treat Yourself Like a Friend:
Imagine a close friend is facing the same struggles or feelings you’re experiencing. What advice or encouragement would you offer them? Write it down, then offer those same kind words to yourself.
- Self-Compassion Break:
During moments of stress, pause and say to yourself:
- "This is a moment of suffering."
- "Suffering is part of being human."
- "May I be kind to myself."
This short meditation helps you reset with kindness.
These exercises are simple but transformative. Start with one and see how it impacts your mindset.
Related: 3 Ways Meditation Helps Your Mental Health
Can Self-Compassion Exercises Help You Achieve Your Goals?
Many people believe harsh self-criticism is the best way to stay motivated. But research by Dr. Kristin Neff shows the opposite. Self-compassion creates a supportive mindset that actually boosts motivation.
Dr. Neff explains, “We try to achieve not to avoid self-judgment, but because we care about ourselves.” For example, if your goal is to eat more nutritious meals, practicing self-compassion might look like saying:
"I deserve to nourish my body because I care about my health," rather than "I’ll feel terrible if I don’t."
This shift from judgment to care can make all the difference in sticking to your resolutions.
Related: How to Set and Achieve Your Goals
A Word from Nystrom & Associates on Self-Compassion Exercises
If you’re struggling with self-criticism, you’re not alone. Our compassionate providers can help you develop healthier ways to approach your goals and challenges. You can reach by Call us at 1-844-NYSTROM or request an appointment online today.
