Self-Compassion Break

A brief three-step practice for hard moments: acknowledge the difficulty, remember struggle is shared, and offer yourself a kind word. Optionally settle first with a few mindful breaths. A wellbeing practice for building self-compassion, distinct from self-esteem or self-indulgence and not a substitute for mental-health care.

How often: as-needed · planning default, not from the research

When: any time · the sources state no time of day; the planner's slot is a default

The time slot is a planning choice: a swap can keep it.

Not yet in the evidence base — this is a reasonable way to work toward the goal, not a recommendation a review has confirmed. See “Evidence status” below for what a review would need to confirm.

The evidence applies to the practice, not to these particular steps — they are one way to carry it out.

1
Brief Mindfulness and Breathing
1 minute
Optional: a few slow breaths to arrive before the steps.
Scaffold: app-designed stepApp-designed prescriptionno finding maps to this routine's block, so nothing states these numbers.
No option on this bench from any review
No completed Round-2 review has named a practice for that an extraction row placed in it. That is a gap in the knowledge base, not in this step: the step’s own exercise stands, and there is nothing yet to swap it for.
2
Self-Compassion Break
3 steps (~2 minutes)
This is hard; I'm not alone; may I be kind to myself, with a kind phrase or gesture.
Slot: self-compassion
Scaffold: app-designed stepApp-designed prescriptionno finding maps to this routine's block, so nothing states these numbers.
3 options for this requirement
These are the practices the completed Round-2 reviews name for self-compassion. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
App-delivered practice
Compared in the review
1 paper put it in this slot (inferred by the extraction, not stated in the paper) · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
MBSR programme
Compared in the review
1 paper put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Self-compassion
Compared in the review
2 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to

Safety, and where each line comes from

9 product safeguard (app-authored)1 source silent

Each line below says where it comes from. “Reported by the review’s sources” is the source’s own words about adverse events or contraindications. “Product safeguard” is written by this app, not by the research. “Source silent” means the studies behind this routine report nothing on that point, which is not the same as saying it carries no risk.

Who should modify or avoid this

Product safeguard (app-authored)Compassion practices can initially trigger discomfort ('backdraft') in highly self-critical people; go slowly and seek support if it is distressing.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Adults prone to self-criticism after mistakes or during stress.
From this routine’s block record, written by this app.
Source silentThe sources behind this routine's finding report no contraindications or population restrictions.

When to seek supervision or clearance

Product safeguard (app-authored)Low mood, sadness, or loss of interest that persists most days for more than 2 weeks
From this routine’s block record, written by this app.
Product safeguard (app-authored)Anxiety, worry, or fear that persists more than 2 weeks or interferes with work, relationships, sleep, or daily functioning
From this routine’s block record, written by this app.
Product safeguard (app-authored)Any thoughts of self-harm or suicide, stop and contact a crisis line (e.g., 988 Suicide & Crisis Lifeline in the US) or emergency services immediately
From this routine’s block record, written by this app.
Product safeguard (app-authored)Distress that worsens or feels unmanageable during or after a practice
From this routine’s block record, written by this app.
Product safeguard (app-authored)Using these practices to avoid, delay, or replace care for a diagnosed or suspected mental health condition
From this routine’s block record, written by this app.
Product safeguard (app-authored)Intense, persistent self-criticism, shame, or thoughts of self-harm
From this routine’s block record, written by this app.
Product safeguard (app-authored)Signs of a medical emergency (chest pain or pressure, trouble breathing, fainting, sudden weakness or numbness) mean 911 or your local emergency services; thoughts of self-harm or suicide mean the 988 Suicide & Crisis Lifeline. This app does not diagnose, treat or give personalised medical advice.

How to do it

Use it at the moment a setback lands - after the mistake, the critical message, the comparison - rather than saving it for later reflection.
The opening minute of breathing is optional and only there to arrive: a few slow breaths, or skip it if you are already settled.
Step one, name what is happening in plain words: 'this is hard,' 'this hurts.' Stay with what stung rather than summarizing yourself - 'I am a failure' is not step one.
Step two, place it in shared experience: other people have stood exactly here. This is not ranking your problem against worse ones; it is noticing you are not uniquely broken.
Step three, offer one kind phrase you would actually say to a friend in the same spot, and add a hand on the chest or forearm if that helps. Choose wording that sounds like you; borrowed phrasing tends to ring false.
If turning kindness toward yourself brings up discomfort or resistance instead of relief - common for people who are very self-critical - go slowly, keep the sessions short, and get support if it stays distressing.

Evidence status

Not yet in the evidence base

No internal review in this library has asked this specific practice’s question yet, so there are no cited studies here. It’s included as a way to work toward the goal — not because a review has confirmed it works as described.

What a review would need to answer: Does a brief, self-administered self-compassion exercise of one to three minutes, outside a structured compassion programme, improve wellbeing or emotion regulation?

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