2-Minute Self-Compassion for Tiredness

Time needed: 2 minutes (40-40-40 seconds)

Setting: When exhausted or depleted

Purpose: Offering yourself kindness in moments of fatigue

Acknowledge with Kindness (40 seconds)

What: Recognize your tiredness without judgment:

- Place hand on heart or another comforting spot

- Say gently "I notice I'm really tired right now"

- Let yourself feel the weight of exhaustion without pushing it away

- Whisper "It's okay to be tired"

Notice: Any urge to criticize yourself for being tired, how acknowledgment feels different from fighting fatigue, where kindness wants to land in your body

Why: Validates experience, reduces resistance to tiredness, creates foundation for self-compassion

Connect to Common Humanity (40 seconds)

What: Remember you're not alone in tiredness:

- Think "Everyone gets tired sometimes"

- Imagine others who are also tired right now

- Remember that tiredness is part of being human, not personal failure

- Send gentle wishes to all tired people: "May we all find rest"

Notice: How universal tiredness feels vs personal inadequacy, connection to shared human experience, any softening when you remember others feel this too

Why: Reduces isolation, normalizes tiredness, builds compassionate perspective

Offer Yourself Comfort (40 seconds)

What: Give yourself what you need right now:

- Ask "What would feel most comforting?"

- Choose one tiny nurturing action (gentle touch, kind words, glass of water, closing eyes)

- Speak to yourself like you would a tired friend

- Give permission to rest or move slower

Notice: What comfort feels most needed, how self-kindness affects your energy, difference between pushing through vs caring for yourself

Why: Provides immediate relief, practices self-nurturing, models healthy response to tiredness

Closing: "I'm being kind to myself in this tired moment"

Notice: How self-compassion changes your relationship to exhaustion

Why: Anchors compassionate response to fatigue

Tips:

- Tiredness deserves compassion, not criticism

- Small acts of self-kindness matter

- You can be tired and still worthy of care

- Self-compassion often restores energy more than pushing through