Prompts for noticing what's hard

  • Say in one sentence what's weighing on you, without explaining or defending it.
  • Describe the voice in your head when you get something wrong. Whose voice does it sound like?
  • Talk about a standard you hold yourself to that you'd never hold a friend to.
  • Name what you needed today and didn't get.
  • Describe where in your body you feel it when you're hard on yourself.

Prompts for kinder self-talk

  • Talk to yourself by name about today, the way a kind coach would.
  • Retell a recent slip-up starting with 'Of course I did that, because'.
  • Say three things you did today that took effort, however small.
  • Repeat the kindest thing anyone has said to you, and say it to yourself now.
  • Talk to yourself at age seven about something you're worried about now.
  • Say what good enough would look like for this week.

Prompts for remembering you're not alone

  • Talk about someone you know who has struggled with the same thing.
  • Describe all the people who might be feeling just like you today, somewhere in the world.
  • Tell the story of a time someone forgave you faster than you forgave yourself.
  • Say what you'd want a stranger in your situation to hear.
  • Talk about a flaw you share with someone you love, and how you see it in them.

Prompts for looking after yourself

  • Describe one small comfort you could give yourself in the next hour.
  • Say which task you can drop or postpone this week without real harm.
  • Talk about a boundary that would make next week gentler.
  • Describe a place where you feel at ease and what you do there.
  • Say a promise to yourself that is small enough to keep tomorrow.

How to use these prompts

Choose one prompt from the first section and one from another, and talk for a minute or two in your normal voice. It can feel awkward at first, and that's fine. Hearing your own kind words played back can land differently from thinking them. Dawn Light keeps the recording with each entry while Keep recordings is on in Settings.

Questions about self-compassion journaling

Isn't self-compassion just letting yourself off the hook?

No. You can still own a mistake and plan to do better. Self-compassion means doing that the way a fair friend would, without the extra blame.

What if being kind to myself feels impossible right now?

Start smaller, with one prompt about a friend instead of yourself. If it keeps feeling impossible, talking with a doctor or someone you trust can help. If you're thinking about harming yourself or you're in danger, contact local emergency services or a crisis line now. In the US, call or text 988.

Be kind to yourself out loud

Tap the sun and talk to yourself the way you'd talk to a friend. Dawn Light keeps the words, and the recording if you like, private on your iPhone.

Get Dawn Light free

Unlimited entries, transcripts, search and iCloud sync. For iPhone, iPad and Apple Watch. Works with iOS 26, iPadOS 26 and watchOS 26 or later.