# Self-compassion > With exercise, self-compassion means treating a missed session like a supportive coach would: look ahead, give yourself credit for trying, and start again. On a tired or sore day, doing a little is better than nothing. - Type: Guide - Topic: Habits & Motivation › Mindset & Confidence - Status: test content, not reviewed yet - URL: https://twikka.com/learn/self-compassion - Updated: 2026-10-21 - **Be kind, not harsh, when things go wrong.** Self-compassion means treating yourself with understanding after a setback instead of criticising yourself [1]. - **Look ahead after a missed session.** Focus on what you will do differently next time, and give yourself credit for trying [2][3]. - **Do a little on hard days.** Feeling sore or tired when you start a routine is normal, and a small amount of activity still counts [4]. - **Practise it, don't just say it once.** Kindness towards yourself tends to work better as something you repeat than as a one-off pep talk [5]. ## What does self-compassion look like with exercise? With exercise, self-compassion means responding to a missed session or a hard day the way a supportive coach would, not the way a harsh critic would [6]. It has three parts: being kind and understanding with yourself when things go wrong, remembering that setbacks are part of the shared human experience, and noticing difficult feelings without being overwhelmed by them [1]. Here is how that can look in practice. - **Look ahead.** After a missed session, ask "What will I do differently next time?" rather than "What went wrong?" Then give yourself credit for trying [2]. - **Start again.** Responding to a difficulty with kindness helps you recover quickly and refocus, instead of getting caught in a spiral of negative thoughts. "Start again. Start now." is one way to say it [3]. - **Expect setbacks.** If you can't meet a goal the first time, or only keep to it for part of the week, that is a normal part of forming a new habit [2]. - **Keep it small.** You could start with 5 minutes of activity several times a day, 5 to 6 days a week, then gradually work up to 10 minutes per session, 3 times a day [2]. - **Do a little on hard days.** Try to do something, even if it's only a few minutes [4]. Being kind to yourself isn't the same as pushing through. Build rest days into your plan, and warm up and cool down, because overdoing it is a common way to end up injured [7]. > **Try this:** After your next missed or short session, say one kind sentence to yourself, such as "Start again. Start now." Then pick one small thing you can do today, even for 5 minutes. Being kind to yourself is about as useful for building healthy habits as other common approaches [8]. It isn't clear yet how much it helps people aged 40 and over keep exercising over the long term [5], so pair it with small, regular steps rather than relying on it alone. ## When to check with a health professional If you're starting exercise after a long break, it's always a good idea to see your doctor first. A sore muscle or joint is a reason to ease off. If it persists or gets worse, see a doctor or other health professional. For an injury or a health condition, see a health professional, such as your doctor or a physio. A doctor, physio or exercise physiologist can also help you tailor a safe plan [7]. Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe. If harsh self-criticism or shame feels overwhelming or won't ease, self-help may not be enough. A mental health service is the right place for support. If you have thoughts of self-harm, contact a local crisis line (findahelpline.com lists free services in every country), with your local emergency number. ## Quick answers ### Does being kind to myself mean I'll stop trying? No. Being kind to yourself means looking ahead to what you'll do differently and starting again, not dropping your plan. It isn't meant to remove all guilt or excuse every missed session. It gives you a calmer way to return to your plan, so one missed session is less likely to turn into several. ### Is it okay to do less on a tired day? Yes. Everyone has bad days, and feeling tired when you start a regular routine is normal. Doing something, even a little, is better than doing nothing, and it keeps the habit going. You can build back up when you feel better, without treating the lighter day as a failure. ## Sources 1. Neff KD (2003). Self-compassion: an alternative conceptualization of a healthy attitude toward oneself. Self and Identity. https://doi.org/10.1080/15298860309032 2. National Institute of Diabetes and Digestive and Kidney Diseases (2026). Staying Active at Any Size. https://www.niddk.nih.gov/health-information/weight-management/staying-active-at-any-size 3. Get Active Victoria (2026). Reframe the barriers to healthy exercise habits. https://www.getactive.vic.gov.au/resources/reframe-the-barriers-to-healthy-exercise-habits/ 4. Moving Medicine (2025). Golden Rule. https://everybody.movingmedicine.ac.uk/2025/12/22/golden-rule/ 5. Phillips WJ, Hine DW (2021). Self-compassion, physical health, and health behaviour: a meta-analysis. Health Psychology Review. https://doi.org/10.1080/17437199.2019.1705872 6. Strachan SM et al. (2025). Explaining the self-regulatory role of affect in identity theory: the role of self-compassion. British Journal of Health Psychology. https://pmc.ncbi.nlm.nih.gov/articles/PMC11786238/ 7. Get Active Victoria. Into Exercise. https://www.getactive.vic.gov.au/wp-content/uploads/2025/12/Getting-Back-into-Exercise.pdf 8. Biber DD, Ellis R (2019). The effect of self-compassion on the self-regulation of health behaviors: a systematic review. Journal of Health Psychology. https://doi.org/10.1177/1359105317713361 --- Source: Twikka (https://twikka.com/learn/self-compassion). General information about physical activity, not medical advice.