Kind Self Care
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Journaling Prompts

Guided questions for self-reflection and processing emotions.

Small Gratitudes

Mindfulness & PresenceSelf-Compassion & Growth

When big gratitude feels out of reach, start small. Noticing tiny comforts can gently shift your perspective.

  • What's one small comfort you experienced today? (A warm drink, a kind text, sunlight on your face)
  • What made you smile, even briefly?
  • What's one thing your body did well today?

Letter to Your Younger Self

Self-Compassion & GrowthTrauma & EMDRGrief & Loss

Writing to your younger self with kindness can be deeply healing. What would you want them to know?

  • Choose an age when you were struggling
  • Write a letter to yourself at that age
  • What do you wish someone had told you then?
  • What do you want to thank that younger version of you for?

Boundary Check-In

Relationships & BoundariesSelf-Compassion & Growth

Regular boundary check-ins help you notice when you're overextending and need to recalibrate.

  • Where am I saying 'yes' when I mean 'no'?
  • What relationships feel draining right now?
  • What would I do with one hour just for me?
  • What boundary do I need to set or reinforce this week?

Worry Containment

Anxiety & Stress

When worries loop endlessly, externalizing them onto paper can help you feel less consumed by them.

  • Set a timer for 10 minutes
  • Write down every worry without filtering or judging
  • When the timer ends, close the notebook or fold the paper
  • Tell yourself: 'I've recorded these. I can revisit them later if needed.'
  • Do something nurturing next

Self-Compassion Break

Self-Compassion & GrowthAnxiety & Stress

Based on Kristin Neff's work, this is a structured way to offer yourself kindness during hard moments.

  • Name the difficulty: 'This is a moment of suffering' or 'This is really hard right now'
  • Acknowledge common humanity: 'Struggle is part of being human' or 'I'm not alone in feeling this way'
  • Offer yourself kindness: 'May I be kind to myself' or place a hand over your heart and breathe