Take less than 10 minutes to write yourself a letter of care, compassion, and encouragement with psychologist Kristin Neff in this research-backed practice.

How To Do This Practice:

Choose an area of self-judgment: Think of one aspect of yourself that makes you feel inadequate, stressed, or not quite good enough.
Name what you're feeling: Write a few sentences about the situation and the emotions it brings up, such as sadness, fear, frustration, shame, or loneliness.
Imagine an unconditionally compassionate friend: Picture someone who is wise, accepting, and deeply caring—someone who sees both your strengths and your struggles without judgment.
Write a letter from their perspective: Let this compassionate friend respond to your situation with understanding, kindness, and acceptance, recognizing that imperfection is part of being human.
Include gentle wisdom and encouragement: If it feels helpful, have your compassionate friend offer caring suggestions for growth or change—not because you need fixing, but because they want you to thrive.
Read the letter back to yourself: Set the letter aside for a while, then return to it and read it slowly, allowing the words of compassion and support to sink in.

Scroll down for a transcription of this episode.

Listen to the Full Practice Here: https://self-compassion.org/practices/noting-practice-2/

Today’s Happiness Break Guide:

Dr. Kristin Neff is an associate professor in the University of Texas at Austin's department of educational psychology. She's also the co-author of 'Mindful Self-Compassion for Burnout,' which offers tools to help individuals heal and recharge from burnout.

More Happiness Breaks like this one:

A Self-Compassion Meditation For Burnout: https://tinyurl.com/ye24rz4k

The Healing Power of Your Own Touch: https://tinyurl.com/rrtpje2x

Take a Break With Our Loving-Kindness Meditation: https://tinyurl.com/3vn9t4jv

Related Science of Happiness episodes:

Why Compassion Requires Vulnerability: https://tinyurl.com/mrxsad33

The Science of Letting Go: https://tinyurl.com/34u2fu48

The Contagious Power of Compassion: https://tinyurl.com/y6bpvbv5

We’d love to hear about your experience with this practice! Share your thoughts at happinesspod@berkeley.edu or use the hashtag #happinesspod.

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This episode was supported by a grant from the John Templeton Foundation on "Spreading Love Through the Media."

Transcription: https://tinyurl.com/4rcnm6s5