Self Compassion Journaling Prompts: 101 Ways To Be Kinder

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If you’re looking for self compassion journaling prompts, you’ve come to the right place today.

My journey of journaling started as rocky as yours and I was constantly looking at blank pages, having no idea where to start and what to write about. And if I wrote something, it was mostly negative

I didn’t know how to get out of this downward spiral until one day, I just sat down and started my self compassion journal and that’s when it finally clicked.

I’ve come to realize that the most important relationship you have is the one with yourself. 

Why? Because you spend a hell of a lot of time with yourself. Every day, every hour, for the rest of your life. You can’t escape yourself, sometimes not even when you sleep.

That’s why it’s a good idea to learn how to be a better person with these self compassion journal prompts I have picked for you. Not only will you be kinder to yourself, but you also learn how to:

  • Be grateful
  • Appreciate yourself
  • Not see setbacks as failures
  • Have better relationships with others
  • Forgive yourself
  • Set boundaries
  • Be more confident
  • Truly accept yourself for who you are
  • Relieve stress
  • Feel more comfortable within your own skin

Here’s how you can cultivate mindfulness and enhance your relationship with yourself.

Disclaimer: Some of the links here are affiliate links and I may earn if you click on them, AT NO EXTRA cost to you. I hope you find the information here useful! Thanks for reading.

My Top 5 Self Compassion Journaling Prompts

Gentle journal prompts for self-compassion are a powerful tool to help you realize what good you can do for the world and to take it easy on yourself. 

Don’t compare yourself to anyone, you are special and you write your own story. Going a different path to which everyone else takes makes you unique. 

These 5 journaling prompts are my favorites and have had the biggest impact on my personal journey to more self-compassion:

  1. Remember a past experience that you can learn from (instead of beating yourself up about it).
  2. Write down why you feel afraid and anxious about certain situations.
  3. Think about how you can be kinder to yourself.
  4. Write down what makes you unique
  5. Remember a time you helped someone and they were really grateful for it.

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Self Compassion Journaling Prompts

Journaling is one of the best exercises for self compassion you can practice. 

After my first 30 journal entries, the words just kept flowing, and I’m sure the same will happen to you, once you’ve read these self compassion journaling prompts.

Mindfulness journaling is a great way to unwind and listen to yourself, your thoughts, and your feelings

You have to make sure that you’re patient and honest with yourself when writing down the answers to the journaling prompts, otherwise, there’s no point to all of this. 

Once you’ve gotten into the habit of journaling weekly or even daily, you’ll be amazed at the changes you can see within yourself and the way you treat yourself and the people around you.

I like to journal during my morning routine (check out this life-changing miracle morning routine), or evening routine.

Related: 365 Daily Journal Prompts For A Full Year of Self-Discovery

Self-Compassion Journaling

Let’s jump into these 101 powerful self compassion journaling prompts to help you be more kind and gentle to yourself.

You can either read through them first or grab yourself a pen and paper (it really doesn’t have to be fancy at the beginning) and write down the ones that speak to you straight away.

101 Self Esteem Journaling Prompts

  1. What have you achieved that you can be proud of (no matter how big or small or how long ago)? 
  2. Remember the last time you made someone smile.
  3. Remember the last time you made someone laugh.
  4. What have you done today that makes you a better person?
  5. What have you learned from a past setback? 
  6. What makes you unique? 
  7. What qualities do others admire you for? 
  8. Write down something you’re really good at.
  9. How did you help someone recently? 
  10. What goals do you want to achieve
  11. What are the top 5 things you are grateful for right now? 
  12. Is there something that gets you excited?  
  13. Think about a goal you have set and achieved recently.
  14. What makes you feel fulfilled?
  15. When do you truly feel at ease? 

Self Compassion Writing Prompts

Make sure to take notes of your favorite self compassion journaling prompts along the way so you can later transfer them into your compassion journal.

  1. How and when can you create more situations that make you feel peaceful?
  2. What do you like about yourself? 
  3. What don’t you like about yourself? Is it worth changing that? 
  4. If yes, think about how you can improve yourself.
  5. If not, come to peace with it.
  6. Why do you feel the urge to be perfect?
  7.  What are the things you cannot change? Accept them.
  8. How can you show respect to yourself and others? 
  9. What do you think about first when you wake up in the morning? 
  10. What do you think about last when you go to bed at night? 
  11. How can you make more time for what you enjoy? (I.e. hobbies, self-care, etc.)
  12. Do you still think and get upset about past mistakes? 
  13. Are you expecting something of yourself that is totally unreasonable? 
  14. What is a stress factor for you? 
  15. How can you reduce stress in your life? 
self compassion journaling prompts

Empathy Journal Prompts

These journaling prompts are basically self compassion discussion questions. 

I hope that by now, you’ve found a quiet and cozy spot, got yourself a drink of your choice (in a cute mug) and really taking the time to go through these questions slowly.

Journaling is all about noticing how and what you feel and acknowledging these emotions. Self compassion journaling takes it one step further and helps you be kinder and more graceful to yourself.

  1. What would you do if you had a day to yourself without anyone knowing what you’re up to? 
  2. What are you thankful for today? 
  3. What’s the reason for comparing yourself to others? 
  4. When did you last feel pure love and joy? 
  5. If no one judged you, what would you do differently in your life?
  6. Does it really matter what others think of you? 
  7. What would you write to yourself in a self love letter? 
  8. What advice would you give your past self?
  9. How can you encourage yourself? 
  10. What emotions do you feel for most of the day? 
  11. Are you facing a struggle that is unique to you or does most of society have a problem with that? 
  12. What self-care activities make you feel refreshed and happy? 
  13. What can you do to celebrate your success (no matter how big or small)? 
  14. How can you turn a challenge into something positive that you learn from? 
  15. What hopes and wishes do you have for the future? 
  16. Can you actively contribute to your future happiness? 

Journal Prompts For Forgiveness

Remember: you can’t change the past. But you can learn from it and be a better person in the future. These journal prompts for forgiveness make you realize that there’s no point in holding on to past mistakes or situations.

  1. If you’re holding a grudge on someone, why? Is it worth holding that up?
  2. What can you do to forgive that somebody?
  3. What can you do to forget and finish that chapter?
  4. Do you feel guilty or ashamed of something you did in the past? 
  5. What can you learn from these past experiences?
  6. What would you say to a friend if they constantly spoke about the same thing that happened in the past? 
  7. Why can’t you let go? 
  8. Think about how far you’ve come on your emotional journey. Be proud of yourself.
  9. What kind of life would you like to live? 

Empathy Writing Prompts

Since asking myself these compassion questions, I realized that I treat myself (and others) badly when I’m stressed. 

I’ve come to know that I need a lot of time to myself to feel happy and at ease. If I practice self-care regularly, I can be a better mom, partner, and friend. Here are some different self-care ideas you can try depending on how much time you have:

  • Have a bubble bath with Epsom salt
  • Have a cup of relaxation tea or coffee in peace (no social media scrolling please)
  • Go for a short walk in the forest (sometimes that’s all it takes)
  • Read a book
  • Do some Yoga or light stretches
  • Etc.
self compassion journaling prompts
  1. What is something good you can do for your community today? 
  2. Have you noticed that if you’re nicer to yourself, you’re also nicer to other people (and vice versa)? 
  3. What are you scared of? 
  4. Is the fear just in your head or is it real? 
  5. Has someone told you that you shouldn’t be doing something or is it self-doubt holding you back? 
  6. Why should others be worthy of love and success and not you? 
  7. What do you struggle with the most? 
  8. When you think about yourself, what negative words do you want to replace with positive ones? 
  9. What makes you a good friend to others? 
  10. What do you enjoy doing? 
  11. Why can’t you be ‘selfish’ and just do what makes you happy? 
  12. What new good habits can you incorporate into your daily schedule? 
  13. How can you treat yourself the way you would like others to treat you? 
  14. How can you set healthy boundaries, so you can continue to be nice to yourself and not get stressed out?

Nightly Journal Prompts

Self-compassion is a journey, not a destination. You constantly learn new things and grow every day, with every new experience you make.

That’s what I love about personal growth – none of us are perfect and never will be. There’s always room to grow and learn.

But you can give your best and become a little better with every new day that starts.

  1.  When did you last feel proud of yourself telling someone else about what you did? 
  2. How can you help others with what you’re learning on your personal growth journey? 
  3. What’s your favorite outfit that you feel great and comfortable in? 
  4. What positive self-compassion affirmations can you say to yourself to make you feel good about yourself? 
  5. What triggers you to be horrible to yourself? 
  6. Have you taken on a negative image of yourself because of what someone said to you or how they treated you?
  7. What situations make you feel uncomfortable? 
  8. If you can’t avoid these situations, what can you do to better deal with them? 
  9. How can you set clear boundaries without feeling bad about doing so? 
  10. Remember a situation where self-compassion and gratitude have changed your mood.
  11. How can you see the atmosphere change when someone is kind and compassionate towards another person? 
  12. What flaws of yourself have you overcome and accepted? Do they still seem significant now? 
  13. What would help you in being kinder to yourself? 
  14. What do you really want to spend your time with? 
  15. Can you take something off your to-do list to feel less overwhelmed? 
  16. What would your perfect day look like? 
self compassion journaling prompts

Journaling Prompts For Self-Criticism

Compassion journal prompts are about getting to know yourself better – who am I? What do I want? Where do I want to go in life?

  1. Are you doing something so that others accept you? 
  2. Can you make yourself laugh? 
  3. Can you surprise yourself by jumping over your own shadow? 
  4. What compliment have you received recently? 
  5. Do you dream of being another person? Why? 
  6. How can you be a better, more understanding, and compassionate version of yourself? 
  7. What difficult situation have you overcome that others praised you for? 
  8. What is your happiest memory? 
  9. Do you dream of living another life? 
  10. Can you make some of it a reality or can you learn to appreciate the life you have? 
  11. Write down good things you do for others.
  12. How do you show love to others? 
  13. Can you show this love towards yourself? 
  14. Write a letter to your future self letting them know what you’re currently doing and trying to accomplish.
  15. What makes you look great today? 
  16. What’s your favorite song and why? 

Benefits Of Using Self-Compassion Journaling Prompts

The benefits of using self compassion journaling prompts are incredible! 

You can’t skip this important aspect if you want to get ahead on your self-discovery journey. See for yourself:

Benefits of Self-Compassion Journaling

  • Stress relief
  • Cultivating mindfulness
  • Acknowledging emotions without judgment
  • Turning inward and practicing self-care activities
  • Prioritizing yourself on a daily or weekly routine
  • Seeing the struggles of shared humanity
  • Seeing your positive strengths and qualities
  • Appreciating your accomplishments and celebrating achievements
  • Setting healthy boundaries
  • Communicating your needs
  • Cultivating gratitude
  • Nurturing your inner child by comforting yourself
  • Practicing a sense of playfulness and joy
  • Forgiving yourself for past mistakes
  • Letting go of guilt or shame
  • Improving your well-being
self compassion journaling prompts

How Do You Write A Self-Compassion Journal

Now, let’s look at how you can put these journaling prompts into a self-compassion journal that you can work with on a daily or weekly basis.

I know, it’s a lot at first. You don’t even know where to start, it’s all a bit too much and overwhelming.

Just like I picked my 5 top self compassion journaling prompts (see above), I want you to pick a few that spoke to you. Even just 3 are enough to begin with.

Writing A Self-Compassion Journal

  1. Choose a comfortable and safe spot where no one will disturb you
  2. Take a few deep breaths and try to clear your head
  3. Go through your 3 journaling prompts one by one
  4. Be calm and non-judgmental, and turn negative thoughts into positive and supporting ones
  5. Accept your feelings and emotions and don’t be afraid to write about them

Don’t forget, everything is allowed in your self-compassion journal, it’s YOUR place. No one is going to read what you wrote. 

You want to make sure to not just rage about a person or experience and WHY it makes you feel a certain way but to also find a solution and grow stronger and more resilient. 

You might even realize that it wasn’t worth getting so upset about it. I love how you get to know yourself so much better doing these self-compassion journaling.

Having self-compassion for yourself also helps you learn to have more compassion for others. Other people have a hard time too and deal with problems themselves. 

Offering help and a smile can make someone’s day.

Self-Compassion Letter

Writing a self-compassion letter is a bit like writing a love letter to yourself.

Take 10-15 minutes out of your day and practice writing daily (at the beginning). 

You can think about some of the above self compassion journaling prompts but you can also just write freely and whatever comes to your mind. Something that makes you feel insecure or uncomfortable.

Some tips for writing a self-compassion letter:

  • There’s no right or wrong
  • Don’t judge your feelings or thoughts
  • Nurture and soothe yourself

Writing a self-compassion letter is a good way to put your favorite gentle journal prompts to practice and get the most out of self compassion exercises.

self compassion journaling prompts

Self-Compassion Affirmations

Instead of writing journal prompts, you can also read some self-compassion affirmations. You don’t have to answer any questions, you just need to read and be reminded of the positive around and within you.

Some Examples of Self-Compassion Affirmations

  • I am enough.
  • I am worthy of being loved.
  • I am perfect in my own way.
  • I write my own story.
  • It doesn’t matter what others think of me.
  • Every day, I try to be the best version of myself.
  • I want to be kind to myself and others.

I’m a big fan of positive affirmations, they have helped me so much in progressing. Check out the below:

What Are The 3 Components Of Compassion

According to Dr. Kristin Neff (author of Self-Compassion: The Proven Power of Being Kind to Yourself), the 3 components of compassion are: 

  1. Self-Kindness
  2. Common Humanity
  3. Mindfulness

Self-Compassion Journaling Prompts: Before You Go . . . 

I hope these journaling prompts will help you cultivate more self-compassion and less judgment on yourself and others. 

Being kinder and more understanding of yourself will make you treat others the same. And I think if we were all a little bit more like that, the world would be a better place. 

If you need more inspiration on journaling, check out these resources here: 

If you need more ideas on how you can practice self-care, check out these posts:

And if you can’t get enough of practicing self-love, check out the following:

About The Author of Self Compassion Journaling Prompts

Saskia is a mom, blogger, and freelance writer. She loves sharing tips on self-care, personal growth, and productivity & organization. Find out more about her or get in touch with her here.

self compassion journaling prompts

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