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Self-Compassion Practice

A kinder inner voice built step by step: a baseline and critic audit, daily self-compassion breaks, letters and imagery, self-forgiveness work, and plans for parents, carers, students and later life.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Self-Compassion Practice, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information to help you look after your own wellbeing. It is not medical or psychological advice and does not replace a doctor, therapist or counsellor. If you are in crisis, in danger or thinking about harming yourself, contact your local emergency number or a crisis line now.

What it installs.

1

Pillar

1

Area

50

Projects

198

Starter tasks

🧘 Mental & Emotional Wellbeing

Self-Compassion Practice

Replacing a harsh inner critic with kinder self-talk through structured self-compassion exercises and reflection.

  1. Self-compassion baseline score
  2. One-week inner critic audit
  3. Friend versus self response comparison
  4. Three components of self-compassion primer
  5. Common myths about self-compassion
  6. Naming and understanding your inner critic
  7. Writing your own self-compassion phrases
  8. Soothing touch and supportive gestures
  9. Hard day kindness menu
  10. Five-minute daily practice slot
  11. Daily self-compassion break
  12. Inner critic tally on two days a week
  13. Sunday compassionate journal entry
  14. Compassionate mistake debrief
  15. Weekly giving and receiving compassion meditation
  16. Monthly self-compassion practice review
  17. Quarterly self-compassion re-score
  18. Self-compassion practice partner
  19. Kind reminders around your day
  20. Compassionate letter to yourself
  21. Compassionate friend imagery practice
  22. Building your compassionate self
  23. Mapping your threat, drive and soothing systems
  24. Fierce self-compassion for protecting yourself
  25. Coaching voice in place of the critic
  26. Meeting shame with compassion
  27. Preparing for backdraft
  28. Self-compassion reading queue
  29. Choosing how to learn self-compassion
  30. Rewriting your five loudest critic sentences
  31. Structured self-forgiveness for one past mistake
  32. Dropping self-deprecating habits at work
  33. Self-compassion after procrastinating
  34. Asking what you need and meeting one need
  35. Script for the next big disappointment
  36. Kindness after breaking a promise to yourself
  37. Eight-week Mindful Self-Compassion course
  38. Half-day self-compassion retreat at home
  39. Compassion plan for a dated hard day
  40. Ninety-day self-compassion progress review
  41. Yearly letter from your compassionate self
  42. Self-compassion for parents after hard moments
  43. Teaching self-compassion to your child
  44. Carer self-compassion and compassion fatigue
  45. Student self-talk after marks and rejections
  46. Receiving critical feedback at work without self-attack
  47. Self-compassion and regret in later life
  48. Exploring your fears of compassion
  49. Compassion Focused Therapy with a trained therapist
  50. Leading a self-compassion practice circle

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Self-compassion baseline score

Before changing how you talk to yourself, it helps to know where you are starting. The 12-item short form of the Self-Compassion Scale, developed by researcher Kristin Neff, takes about five minutes and gives scores for self-kindness, self-judgement, common humanity, isolation, mindfulness and over-identification.

First tasks

  • Find the free 12-item Self-Compassion Scale short form on its author's website
  • Complete the questionnaire in one quiet sitting without overthinking answers
  • Record the overall and six subscale scores with today's date
  • Mark the two lowest subscales as your starting focus

One-week inner critic audit

Most self-criticism runs so automatically that people underestimate how often it happens and how harsh it sounds. Writing down the exact words your inner critic uses for seven days, along with what triggered them, turns a vague sense of being hard on yourself into a record you can actually work with. Many people find the same five or six sentences account for most of it.

First tasks

  • Set up a phone note called critic log with columns for time, trigger and words
  • Write down each self-critical sentence in its exact wording for seven days
  • Sort the week's entries into three to five themes
  • Rank the five sentences that appeared most often

Friend versus self response comparison

Ask most people how they would speak to a close friend who had just failed an exam or lost a job, then how they speak to themselves in the same spot, and the gap is striking. Writing both responses side by side for three real situations from your own life shows the difference in tone, words and body language, and gives you a ready model of the kinder voice you already know how to use.

First tasks

  • Pick three recent moments when you felt you had failed or fallen short
  • Write what you would say to a close friend in each situation
  • Write what you actually said to yourself in each one
  • List the words and tones that differ between the two versions

Make it yours.

Install Self-Compassion Practice, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.