✦ A 30-Day Guided Workbook ✦

The Self-Compassion

Workbook

30 Days to Stop Self-Criticism, Learn Self-Soothing & Start Loving Yourself

Because you have been hard on yourself for long enough.

30

Daily Practice Pages

10+

Healing Exercises

90+

Pages of Guided Work

Launch Price:

$5.99

Instant download · Print at home · Yours to keep forever

IF YOU'VE EVER FELT ANY OF THIS...

You end most days cataloguing your failures, not your effort.

You apologize for existing in the space you take up.

You are the most compassionate person in every room — except when you are alone with yourself.

You lie awake replaying what you did wrong. Not what you did right.

Rest feels like failure. Stillness feels like laziness. Asking for help feels like weakness.

You have tried to 'think positive' and it hasn't changed the voice in your head.

"The inner critic is not the honest one. It is just the loudest one. This workbook teaches you to turn down its volume — and turn up something kinder."

— The Self-Compassion Workbook

Here is what you need to understand:

Self-criticism was never the path to growth. It was the path to paralysis dressed up as accountability. This workbook offers a different way — structured, practical, and kind.

This Is Not Toxic Positivity.

It is structured inner work — with science behind every page.

Most self-help books give you mindset advice. This workbook gives you a 30-day structure. Every day builds on the last. Every exercise takes under 20 minutes. Every page has writing space because transformation happens in the doing, not in the reading.

Mindfulness

Seeing your pain clearly — without exaggerating or dismissing it. Honest, steady presence with what is.

Common Humanity

Understanding that imperfection and suffering are universal. You are not uniquely broken. You are humanly struggling.

Self-Kindness

Responding to your own pain with warmth instead of judgment — the way you would with someone you deeply love.

"Self-compassion is not self-pity. It is not low standards. It is the courage to look at yourself honestly and stay — without cruelty."

— on what this practice actually is

The workbook is structured across six pain points that show up most consistently in people who struggle with self-criticism. You can follow the 30-day sequence, or go straight to the chapter that matches what you are carrying today.

😮‍💨 When You're Overwhelmed

Exercises 1–3 · Days 1–5

🗣 When the Inner Critic Attacks

Exercises 4–5 · Days 6–11

🤝 When You Feel Alone

Exercises 6–7 · Days 12–17

😶 When Shame Sticks

Exercises 8–9 · Days 18–22

📏 When Perfectionism Crushes

Exercises 10–11 · Days 23–27

🛏 When You Need to Rest

Exercise 12 · Days 28–30

EVERYTHING INSIDE THE WORKBOOK

The Self-Compassion Workbook — Full Contents

FRONT MATTER

✦ Introduction: Why Permission Matters (2 pages) — science of self-compassion, the three components, what to expect

✦ How to Use This Workbook — go by pain point or sequentially, journaling guidance, how to choose affirmations

✦ Copyright & disclaimer page

PART 1 — FOUNDATIONS (10 pages)

✦ Chapter 1: Understanding Self-Compassion — what it is (and what it isn't), the 3-component diagram, why it's hard

✦ Chapter 2: Your Inner Critic — how self-criticism becomes automatic, the perfectionism trap, Exercise 1: Nix the Shoulds

PART 2 — MICRO-EXERCISES BY PAIN POINT (45 pages)

✦ Chapter 3: When You're Overwhelmed — 3-Part Self-Compassion Break, Soothing Touch Practice, writing space

✦ Chapter 4: When the Inner Critic Attacks — Compassionate Reframing, Stand Up to the Bully exercise, writing space

✦ Chapter 5: When You Feel Alone — Common Humanity Journal, How Would You Treat a Friend? exercise

✦ Chapter 6: When Shame Sticks — Name 3 Feelings, Compassionate Body Scan, writing space

✦ Chapter 7: When Perfectionism Crushes — Self-Compassion Letter, Permission to Be Imperfect exercise

✦ Chapter 8: When You Need to Rest — The Compassionate Pause, writing space

✦ Each chapter includes: 2 exercises · writing space · 3–5 affirmations · 1 science-backed quote

PART 3 — AFFIRMATIONS & QUOTES COLLECTION (15 pages)

✦ 25 self-compassion affirmations — organised by category (Imperfection, Rest, Emotions, Connection, Self-Criticism, Growth)

✦ 20 research-grounded quotes — with personal reflection space beneath each one

✦ How-to guide: repeat 3× morning/night, write on sticky notes, pick one daily

PART 4 — ACTION PLAN (10 pages)

✦ Weekly Check-In Templates — Week 1, 4, and 8 prompts with reflection questions and blank writing space

✦ Your Self-Compassion Toolkit — create your mantra, exercise cheat sheet, habit-stacking guide, emotion-based navigation

✦ Closing: Permission Given — 1-page reminder, final quote, final affirmation

Total: ~90 pages · 12 exercises · 25 affirmations · 20 quotes · Full action plan

What Happens Over 30 Days

This is not a linear journey. It is a spiral — coming back to the same themes from higher ground.

Days 1–7 · The Foundation

You meet your inner critic properly for the first time — not to fight it, but to understand it. You begin to see that self-criticism was learned, not true. You name what is hard. You stop arguing with your own pain. The first exercises feel strange. Do them anyway.

Days 8–16 · The Shift

Something loosens. You catch yourself mid-critical-thought and pause. The compassionate reframe starts to feel less like a performance and more like a reflex. You begin to recognise the gap between how you speak to others and how you speak to yourself — and the gap starts to feel wrong in the right way.

Days 17–24 · The Practice

Self-compassion is no longer a concept. It is something you do. The body scan exercise finds less resistance. The self-compassion letter comes more easily. You are writing to yourself like you would write to someone you love — because slowly, you are beginning to.

Days 25–30 · The Integration

You have a toolkit. You know what to reach for when things get hard. The perfectionism exercises have reframed what 'enough' means. The rest chapter gave you permission you didn't know you needed. You are not the same person who opened this workbook on Day 1.

And then?

The workbook has a Week 4 and Week 8 check-in template — because the real work continues beyond the 30 days. The practice you build here doesn't end when you close the last page. It travels with you.

This Workbook Is For You If...

✓ You are your own harshest critic and you are exhausted by it

✓ You struggle to rest, fail, or ask for help without guilt

✓ You want a structured practice, not just inspiration

✓ You've tried positive thinking and it hasn't changed the voice in your head

✓ You are going through a hard season and need daily support

✓ Perfectionism is costing you your peace

✓ You want to understand why self-criticism happens — not just stop it

✓ You are willing to write, reflect, and sit with discomfort briefly

✓ You want practical exercises rooted in real research

✓ You want to be kinder to yourself and don't know where to start

This Is Not For You If...

✗ You want to read without doing the exercises — the writing is where the change happens

✗ You are looking for a quick fix that requires no vulnerability or honesty

✗ You believe self-compassion means excusing harmful behaviour or avoiding accountability

✗ You are not open to the idea that the way you speak to yourself matters

"You don't have to be in crisis to need this. You just have to be tired of treating yourself like the one person in your life who doesn't deserve kindness."

— on who this is for

A TASTE OF WHAT'S INSIDE

A SAMPLE EXERCISE

Exercise 4 Compassionate Reframing · ⏱ 5 minutes

1. Write down the harsh thought your inner critic is saying right now — word for word.

2. Read it back as if a stranger had just said it to someone you love deeply. Notice how it lands.

3. Ask yourself: 'What would I say to that person instead — with full knowledge of their effort, context, and humanness?'

4. Write that response. Then read it to yourself. That response is also available to you.

💡 Why it works: We apply harsher standards to ourselves than to others in identical situations. Externalising the critic and then redirecting reveals a bias we cannot see from the inside — and gives us a route back to kindness.

A SAMPLE AFFIRMATION

For the Inner Critic · Affirmation 22

I can hold myself accountable without holding myself in contempt.

A SAMPLE WRITING PROMPT

✏ From Chapter 4 — When the Inner Critic Attacks:

"What's the harsh thought? Write it exactly as your inner critic said it. Now write what you would say to a dear friend carrying the same thought. Notice the difference. That difference is the practice."

WHAT READERS SAY

"I have tried therapy, journaling apps, and more self-help books than I can count. This workbook is the first thing that made self-compassion feel like a practice rather than a personality trait. By Week Two I was catching my inner critic mid-sentence. That has never happened before."

Nadia R. · Therapist & Burnout Survivor

"The 'How Would You Treat a Friend?' exercise cracked something open in me. I had never seen the gap between how I speak to others and how I speak to myself so clearly written out in front of me. I've come back to that page more than any other."

Kezia M. · Creative Director, Nairobi

"At $5.99 I honestly expected very little. What I got was 90 pages of structured, thoughtful, genuinely useful inner work. I've done the whole 30 days twice. It hits differently the second time."

Sophie T. · Teacher & New Mum, London

"The affirmation 'I can hold myself accountable without holding myself in contempt' is now on a card above my desk. That sentence alone has changed how I process mistakes. Worth every penny."

Priya M. · Entrepreneur, London

Your Investment

Less than a coffee. More than a passing thought about being kinder to yourself.

✿ THE SELF-COMPASSION WORKBOOK ✿

30 Days to Stop Self-Criticism, Learn Self-Soothing & Start Loving Yourself

$5.99

Launch price · No code needed · Instant download

Everything you get:

📘 ~90 pages of structured inner work — 30 daily practice pages + exercises + writing space

✏ 12 healing exercises — Targeted to 6 specific pain points — each under 20 minutes

💌 25 affirmations organised by emotional need — With daily-use guidance

💬 20 research-grounded quotes — Each with a personal reflection prompt and writing space

🗂 A full action plan — Weekly check-in templates, habit-stacking guide, personal mantra builder

📥 Instant digital download — PDF + DOCX, A5 format, print as many times as you need

♾ Yours to keep forever — No subscription, no expiry, reuse whenever you need it

 Want the complete system? 

Get The Self-Compassion Transformation Bundle at $7.99 and receive this workbook plus the Permission to Be Human companion (worth $9) — all for one complete healing and emotional wellness system.

Workbook ($5.99) + Companion ($3.99) = $9.98 separately · Bundle = $7.99 with everything included

🔒 Secure checkout via Payhip · Instant access · No expiry

Questions & Answers

What format does it come in?

The workbook is delivered as a digital download — both PDF formats. You receive instant access after purchase, and can print at home or at a print shop. It is formatted for A5 size and works equally well filled in digitally on a tablet.

Do I need prior experience with self-compassion or therapy?

None at all. The workbook begins with a full foundation section explaining what self-compassion is, how it works, and why it is harder than it sounds. Everything is clearly guided. You don't need to know anything going in.

Is this only for people in crisis?

No. Self-compassion is a daily practice, not an emergency tool. This workbook is valuable whether you are in a difficult season or simply ready to change how you relate to yourself. You don't have to be suffering to benefit from being kinder to yourself.

Do I have to follow the 30 days in order?

You can, and the sequential structure is designed to build on itself. But each chapter is also self-contained. If shame is what you're carrying today, go to Chapter 6. If perfectionism is the problem this week, go to Chapter 7. The workbook is designed to meet you where you are.

Is this based on real research?

Yes. The framework is grounded in self-compassion research — specifically the three components of mindfulness, common humanity, and self-kindness. Each exercise includes a brief explanation of the research principle behind it, so you understand not just what to do, but why it works.

Can I use this alongside therapy?

Yes, and many readers find it particularly valuable as a between-session support. This is not a replacement for professional mental health care. If you are working with a therapist, the workbook can extend and reinforce that work — especially the exercises on inner criticism, shame, and self-soothing.

What if I already have the bundle? Is this different?

The workbook is included in The Self-Compassion Transformation Bundle. If you already own the bundle, you have the complete workbook inside it. This standalone listing is for readers who want just the workbook, without the Permission to Be Human companion.

✦  ✦  ✦

30 Days. One Small Act of Kindness Toward Yourself.

You have been waiting for the right time to start being kinder to yourself. The right time is not coming. There is only today — and the decision to pick up a workbook and try.

The exercises are short. The structure is clear. The science is sound. And $5.99 is less than the coffee you'll drink while beating yourself up for something that already happened.

You already know you deserve better than the way you talk to yourself. This is the start.

Get The Self-Compassion Workbook — $5.99

Instant download · A5 printable · PDF + DOCX · Yours forever

Or get it inside The Self-Compassion Transformation Bundle ($19) with the companion included free

"You don't need permission to fail. You don't need permission to struggle. But if it helps to have it said: you have permission to be human — exactly as you are, right now."

— The Self-Compassion Workbook

✦  ✦  ✦

The Self-Compassion Workbook

30 Days to Stop Self-Criticism, Learn Self-Soothing & Start Loving Yourself