10 top tips for self-compassion in the workplace
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Posted: Fri 1st Mar 2024
Self-compassion isn't just a wellness buzzword – it's a critical skill that helps you navigate the highs and lows of your professional life without burning out.
In a Lunch and Learn session for Enterprise Nation, marketer Sally Day shared her lived experience and offered practical, real-world advice on how to embed self-compassion into your working day.
Here are the 10 top tips from that session, refreshed and repurposed into simple self-compassion exercises you can start working on today.
1. Talk to yourself like you would a friend
Being your own worst critic is easy. But if you wouldn't say something to your best friend, don't say it to yourself.
When things go wrong, pause and ask, "In this situation, what would I say to someone I care about?" Practise using the same supportive, patient tone for yourself.
Action: Catch one example of negative self-talk today and reframe it using kinder language.
2. Set boundaries to protect your time and energy
You're not a machine. Communicate your working hours clearly and stick to them. It's okay to say "no" to requests that don't fit into your schedule or capacity.
Action: Block out time in your calendar for uninterrupted focus and breaks. Let other people know what times of day you're unavailable.
3. Fuel your body, move your body
Basic self-care is essential. Regular movement, proper hydration, nutritious meals and rest all fuel your ability to do your job well. Skipping lunch or sitting for eight hours straight doesn't make you more productive.
Action: Eat lunch away from your desk. Set a timer to move every 30 to 60 minutes and build this into your daily routine.
4. Say "sorry" less and "thank you" more
Over-apologising can undermine your confidence and credibility. Instead, try flipping "Sorry for the delay" into "Thanks for your patience." It's still polite but more self-assured.
Action: Replace one unnecessary "sorry" today with a "thank you."
5. Accept that you won't know everything
Confidence doesn't mean having all the answers. It means being comfortable enough to say "I don't know – but I'll find out". It builds trust and relieves pressure to be perfect.
Action: Next time you're not sure about something, respond honestly and follow up with action.
6. Allow yourself to make mistakes
Mistakes are part of growth. Rather than hiding them, own them, fix them and move on. Mistakes don't define your competence – how you handle them does.
Action: Write down one recent mistake, how you handled it and what you learned from it.
7. Take actual breaks – and real holidays
Time away from work improves creativity, motivation and wellbeing. Don't wait until you're fully burned out before you give yourself permission to rest.
Action: Schedule your next day off now – even if it's just a long weekend. Then actually take it.
8. Build meaningful (non-work) conversations
In a remote or hybrid world, it's easy to skip small talk – but those casual chats can be vital for connection and morale. Light-hearted conversation is a great emotional reset during a busy day.
Action: Message a colleague today about something that isn't work-related.
9. Be selective about industry noise
Comparison culture can be toxic. Following too many people in your industry on social media might leave you feeling "behind" rather than inspired. Instead, learn from a diverse range of people and sources.
Action: Unfollow one account that makes you feel "less than". Follow one that sparks joy or curiosity.
10. Create a self-compassion toolkit
This could be a folder of nice feedback, a go-to playlist or a daily walk. The key is to have something ready for when you're going through tough times and need a lift.
Action: Start a "praise folder" in your email or notes app with positive affirmations or wins you're proud of.
Bonus tip: Practise what you preach
As Sally candidly admits, even the best advice is hard to follow every day – especially when you're your own boss. You don't need to master all 10 tips at once. Start small and stay consistent.
Pick one tip from this list to try this week. Tell a friend or colleague for accountability.
Remember: Self-compassion isn't about being soft on yourself – it's about being smart and sustainable in how you treat yourself at work. The better you care for yourself, the better you'll be at everything else.
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