Self Compassion Workbook: Inner Critic Pages and a 21 Day Tracker

This self compassion workbook helps you face hard moments, mistakes and harsh self-talk with the warmth you would offer someone you love. Its 13 undated pages include inner critic worksheets, a self-compassion break, a kind letter to yourself, a soothing menu and a 21 day practice tracker. You receive it as a PDF in US Letter and A4, ready to download right away, with nothing shipped.

Think of it as a soft, private space where kindness toward yourself becomes a habit.

How this self compassion workbook gently helps

The opening page explains self-compassion in plain words through its three parts: kindness, common humanity and mindfulness. From there, you write down what your inner critic tends to say and reply the way a wise, caring friend would. You also look at a mistake with honesty and gentleness, and gather comforting words for difficult days.

A daily kindness log and the 21 day tracker make this a small, steady practice, while the weekly reflection lets you notice what has eased. Slowly, being on your own side starts to feel natural.

Made for you if

• You are often hard on yourself and long to be a kinder friend to you
• You lean toward perfectionism or people pleasing and mistakes weigh on you
• You want a gentle self-care ritual and some quiet time to journal
• You are searching for a thoughtful, encouraging gift for a friend

Soft design that prints beautifully

• Minimal white pages with gentle blush pink accents that use little ink
• Wide margins all around, so nothing is lost on a home printer
• Portrait pages in US Letter (8.5 by 11 inches) and A4 (210 by 297 mm)
• Undated, so you move at your own pace and print the self-compassion break, kindness log and 21 day tracker again whenever you like
• Keep it in a binder or on a clipboard, or have a print shop spiral bind it

Inside the self compassion workbook: 13 pages

1. 1Cover page listing the contents
2. 2Start here: what self-compassion means, its three parts (kindness, common humanity, mindfulness), what it is and what it is not, and your reasons for wanting more kindness toward yourself
3. 3Self-compassion check-in: score 8 statements from 1 to 5 and note where you are already gentle and where you are toughest on yourself
4. 4Inner critic vs kind friend: a two column dialogue for answering harsh thoughts with care, what the critic may be shielding you from and what you truly need
5. 5How I'd treat a friend: a six step page that compares the way you talk to a friend with the way you talk to yourself
6. 6Self-compassion break in three steps (this is a moment of struggle, struggle is part of life, may I be kind to myself), with room for phrases of your own
7. 7Kind letter to myself: prompts for what to say and a full page of lines to write it
8. 8Reframing mistakes: the mistake, the harsh thought it brought, an honest and kinder reframe, the lesson and what you choose to forgive yourself for
9. 9Soothing practices menu with ideas for body, mind, heart and space, plus quick comforts that take 2 minutes
10. 10Kind words for hard days: gentle phrases for after a mistake, or when you feel not good enough, lonely or overwhelmed
11. 11Daily kindness log covering 7 days: the hard moment, how you showed yourself kindness and how you felt afterward
12. 1221 day practice tracker with a box for each day, practice ideas, a reward for day 21 and what has changed
13. 13Weekly reflection: times you were kind or hard on yourself, what helped you soften and a kindness scale from 1 to 10

What you download

• The Self-Compassion Workbook as a 13 page US Letter PDF
• The same 13 page workbook as an A4 PDF
• A Read Me First PDF with quick printing tips

How to download and print

• Check out with PayPal, a debit or credit card, Apple Pay or Google Pay. Your download page opens as soon as the payment goes through.
• We email the same private download links to you, so you can download your files again later.
• Open the PDF in a free reader such as Adobe Acrobat Reader and print at 100% or Actual size.
• Print only the pages you need, as often as you like, for your own personal use.

Please note

• This self compassion workbook is a PDF meant for printing. It is not a hyperlinked digital planner, but it can be opened in a note taking app so you can write on it.
• It is a digital product, so no physical item is sent.
• Colors on paper may look slightly different from your screen.
• For personal use only. Please don't share, resell or pass on the files.
• Digital files can't be returned. If a file won't open or print properly, email us and we will help right away.
• These pages are for gentle reflection and self-care. They are not therapy or medical advice and do not replace a mental health professional. If you are having a hard time, please talk to someone you trust or a qualified professional, and if you are in crisis, contact your local emergency number or a crisis line.

How this was made

Designed and written by PetiteDiary. AI tools helped draft parts of the text, and some background scenes in the preview images were created with AI. Every page was designed, reviewed and checked before release.

Questions about the self compassion workbook

Related searches