You know those days when you have plenty to do, but you just cannot seem to get started—and then you start beating yourself up about it? This self-compassion break is for exactly those low-motivation, high-pressure moments.
Today, I want to offer you something you can actually do in those moments: a short, guided self-compassion break you can return to whenever you need it.
What this self-compassion break is for
This practice is designed for times when:
- You have work or tasks that need to get done.
- You’re feeling low motivation or completely stalled out.
- A part of you knows you “should” get started, but another part just…can’t.
Often, that’s when the inner critic shows up:
“Why can’t you just do it?”
“Everyone else seems to manage this.”
“What’s wrong with you?”
Instead of piling on more pressure, this self-compassion break helps you pause, notice what’s happening, and respond with more kindness and curiosity.
The three parts of a self-compassion break
In this recording, I guide you through a simple three-part practice:
- Mindfulness
Noticing what’s going on—your thoughts, emotions, and body sensations—without judging them.
This might sound like: “This is really hard right now,” or “I’m feeling stuck and tense.” - Common humanity
Remembering that what you’re feeling is part of being human, not a personal defect.
You might remind yourself: “Everyone struggles with motivation sometimes,” or “I’m not the only one who feels this way.” - Self-kindness
Offering yourself some warmth and understanding instead of criticism.
This includes both gentle words and a small gesture of soothing touch that feels comforting to you.
You’ll also experiment with a physical gesture—like a hand over your heart, a light hug, or resting your hands on your legs—to help your body register that you’re offering support, not attack.
Try the self-compassion break
Here’s the guided practice (about 7 minutes):
You can use it whenever:
- You’re staring at your to-do list and can’t get started.
- You’re feeling guilty for “wasting time” or “not doing enough.”
- You notice your self-talk getting especially sharp and unforgiving.
You don’t have to say the “right” words. You can adapt the phrases I offer so they sound natural to you. The most important part is the attitude of kindness and understanding you’re bringing to yourself in a hard moment.
If being kind to yourself feels awkward…
If self-compassion feels unfamiliar or even a little uncomfortable, you’re not alone. For many of us, it’s much easier to offer encouragement to a friend than to ourselves.
If that’s true for you, you might try imagining what you would say to a friend who felt stuck and overwhelmed. Then, gently turn those words toward yourself.
You can also revisit my post on shifting away from harsh self-criticism here:
How to Stop Beating Yourself Up
I’d love to hear how it lands
If you try this self-compassion break, I’d love to hear what you notice:
- How did it feel to offer yourself soothing touch?
- What changed (even slightly) in your tone of voice toward yourself?
- Did anything shift in your willingness to take a small next step?
You can leave a comment on this post.
Need Support Building Self-Compassion?
If you’d like help building self-compassion, email me at dianna@collierclan.net for a free consultation.
Dianna Collier 