Self‑Compassion Minute

Purpose
Give you a practical, small‑step way to answer: “How do I keep momentum going over the weekend?”.

How to apply Self‑Compassion Minute

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)