✏️ I’ve been reading a bit about self-compassion and how important it is to not dwell in your bad moments, but instead, to learn from them and use those experiences as motivation to do better next time.
Inspired by this, I wanted to create a two-week self-compassion challenge: one small thing I can do each day to be kinder to myself.
I asked ChatGPT to help me come up with a list, then I adjusted it more to my liking and my own needs, so that I can add it to my planner. I thought I’d share it with you too, in case you find it helpful. 🥰
To make it more fun, I gave the prompts a Studio Ghibli twist, adding a bit of the sweetness and magic from the movies. ✨ But if you’d prefer the original more straightforward version, I also added it below as well.
Day 1: Heartfelt letter to yourself 💌Write a kind letter to yourself in a cozy nook, like Sophie’s shop in Howl’s Moving Castle. Fill it with warmth and love, just like Sophie’s comforting presence.
Day 2: Forest breath 🌲Step outside and breathe deeply for 10 minutes, channeling the serene calm of My Neighbor Totoro. Let the fresh air fill you with peace, akin to Totoro’s gentle spirit.
Day 3: Healing words ✨Pick a soothing phrase, like “I’m on my adventure” from Kiki’s Delivery Service. Keep it close to light your path, much like Kiki’s optimistic outlook.
Day 4: Quiet moment 🍃Find a quiet space to be still for 30 minutes, similar to the serene train ride in Spirited Away. Let yourself enjoy the stillness and the peaceful ambiance.
Day 5: Celebrate your light 🌟Write down five things that make you unique, like Chihiro’s bravery in Spirited Away. Keep this list as a reminder of your strengths.
Day 6: Calming retreat 🌙Pamper yourself with a warm bath or tea, like the soothing scenes in Ponyo. Let this be your time to unwind, just as Ponyo finds joy in simple pleasures.
Day 7: Gentle boundaries 🌾Practice saying “no” to something overwhelming, and then enjoy some me-time, like Shizuku’s moment of solitude in Whisper of the Heart when she finds clarity.
Day 8: Release and renew 🌱Reflect on a past mistake and let it go like the drifting leaves in Princess Mononoke. Embrace renewal with Ashitaka’s wisdom: “See with eyes unclouded by hate.”
Day 9: Digital detox 🕊️Unplug from screens for an hour and engage in a calming activity, like Ursula’s painting in Kiki’s Delivery Service. Enjoy the peaceful moments of creation.
Day 10: Mirror compliments 💕Give yourself a sincere compliment, imagining the gentleness and calm presence of the Forest Spirit from My Neighbor Totoro. Smile and let it resonate.
Day 11: Creative flight 🎨Dive into a creative project, inspired by the magical artistry in The Tale of the Princess Kaguya. Let your imagination soar and embrace the joy of creation.
Day 12: Share joy 🌸Connect with a friend who uplifts you, and share a joyful moment, like Kiki and Tombo’s bond in Kiki’s Delivery Service. Make them feel special and cherished as well.
Day 13: Gratitude for the small things 🫧Before bed, write down three things you’re grateful for, like Arrietty’s appreciation of the small, hidden wonders in The Secret World of Arrietty. Let your heart be filled with gratitude for the little things.
Day 14: Celebrate your journey 🎉Reflect on the past two weeks and celebrate your progress, like the triumphant moments in Howl’s Moving Castle. Rejoice in your achievements, embracing the magic of your journey.
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And here is the original simple version of the list:
Day 1: Write yourself a kind letter ✉️
Write a sweet letter to yourself, just like you would write to a best friend who's having a tough time. Pour in all the love and encouragement you deserve.
Day 2: Mindful breathing break 🌬️
Take 10 minutes to relax with some deep, calming breaths. If bad thoughts pop up, just say "hey" and gently guide your focus back to your breath and toward positive thoughts.
Day 3: Choose an encouraging phrase ✨
Think of an encouraging phrase like "I’m doing my best" or "I deserve kindness." Keep this phrase in mind whenever you need a little boost.
Day 4: Take a guilt-free break 🎮
Indulge in 30 minutes of pure joy, like watching your favorite show, playing a game, taking a walk, or reading your book. No guilt allowed!
Day 5: Celebrate your strengths 💪
Write down five things that you like about yourself, whether they are traits, skills, or accomplishments. Keep that list where you can see it!
Day 6: Create a soothing routine 💆♀️
Engage in an activity that makes you feel cared for, like taking a warm bath, doing some light stretching, or preparing a nourishing meal. Let it be your time to unwind and recharge.
Day 7: Set boundaries 🚫
Practice setting boundaries by politely declining something that makes you feel overwhelmed or that doesn’t feel right. Then, take some time for yourself, doing something that brings you joy.
Day 8: Forgive and let go 🌟
Reflect on that past mistake that is still bothering you, acknowledge the lesson you learned, and consciously forgive yourself. Forgive yourself and feel the weight lift off your shoulders.
Day 9: Unplug and unwind 📵
Disconnect from the digital world for an hour. Use this time to enjoy something peaceful, like reading a book, painting, or anything that feels calming for you.
Day 10: Compliment yourself with a smile ✨
Look in the mirror and give yourself a sincere compliment. Focus on something you truly appreciate about yourself. Smile and let it sink in.
Day 11: Do something creative 🎨
Dive into a fun, creative project, like drawing, baking, or crafting. Let your imagination run wild with no pressure, just fun.
Day 12: Reach out to a friend 🌟
Connect with someone who supports you and makes you feel good about yourself. Share something positive, have a laugh, or just enjoy their company. Take a moment to make them feel appreciated and special too.
Day 13: Gratitude reflection ✨
Before bed, write down three things you’re grateful for, focusing on aspects of yourself or your life that bring you joy.
Day 14: Celebrate your journey 🎉
Take a moment to look back on these two weeks and celebrate your progress. You've been amazing, and you deserve to feel proud!
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