Becoming Kinder to Yourself: Evaluating a 91-Day Self-Compassion Journal

Self-compassion involves being caring and kind to oneself rather than self-judging during setbacks or in the face of shortcomings. Reflective writing through journaling is a simple intervention strategy that may promote self-compassion. However, the majority of reflective writing studies have examined relatively transient changes in self-compassion after a single writing induction. The aim of this study was to evaluate the effectiveness and participants’ perceptions of using a 91-day self-compassion journal.

This study used a 2 (condition: journal versus waitlist control) by 4 (time: baseline, Day 21, 56, 91) within-between randomized control design with mixed methods. The four time points aligned with the three sub-sections of the journal. Online self-report questionnaires were used to measure self-compassion (i.e., self-kindness, mindfulness, over-identification, self-judgement, common humanity, and isolation) and psychological well-being (i.e., autonomy, personal growth, self-acceptance). Changes in self-compassion and perceptions of the journal were also explored using open-ended questions.

This study included 66 participants (72.3% White; 97% women; mean age = 28.00, SD = 7.72). There were significant group-by-time interactions for overall self-compassion (p < 0.001) and well-being (p = 0.015) in favor of the self-compassion journal group. Most participants in the journal group expressed positive feedback about the journal and noted its beneficial impact on their self-kindness, common humanity, and mindfulness.

The findings suggest a 91-day journal may improve self-compassion and well-being. Journaling may be one low-cost and accessible way to promote self-compassion. Future studies should examine whether improvements in self-compassion persist after completing the journal.

This study was not preregistered.