Challenge Tips

Day 9 - Give Yourself Grace

We all have days when things don’t go as planned, and it’s easy to get frustrated with ourselves. Maybe you missed a walk, didn’t hit your step goal, or you struggled to stick with your routine. Here’s a gentle reminder: It’s OK. Progress isn’t always linear, and you don’t have to be perfect to do well.

Having internal grace is all about accepting that setbacks are a natural part of the process. Instead of being hard on yourself, practice kindness and understanding. This will help you bounce back quicker, stay motivated, and avoid the self-sabotage that comes from negative self-talk.

This is important because we know that self-compassion can improve well-being and resilience. When we treat ourselves with kindness, we’re more likely to get back up after we fall down and push through the hard times.

Kristin Neff, PhD, one of the world’s leading experts on self-compassion, affirms that research shows that “self-compassion is one of the most powerful tools we have at our disposal to create health and happiness.”

Your Action for Today
Consider these 4 ways you can practice internal grace during your walking journey:

• Let go of guilt: If you miss a walk, don’t dwell on it. Recognize that life happens and give yourself permission to start again tomorrow.
• Focus on your progress: Remember and celebrate the wins you’ve had along the way — one bad day shouldn’t negate all your other good ones.
• Avoid negative self-talk: If you slip up, replace thoughts like “I failed” with, “I’m doing my best, and tomorrow is chance to do better.”
• Give yourself credit: Even if things didn’t go exactly as planned, acknowledge that showing up and trying is an accomplishment.

Dive deeper into the topic of self-compassion with these resources:

• Self-Care Means Self-Compassion
• How To Have More Self-Compassion During A Pandemic And Beyond
• 4 Mental Health Benefits of Self-Affirmations

What’s coming up: Use this time to look back on your progress and set a new personal best.

Missed day 8? Catch up here. Join us on day 10.