Tough and kind

Turn the voice to kind. Never turn the standards down.

PWe reviewed the research on it.Stress, nerves and calm

How to use it

High standards and a kind voice after failure are separate dials. Turn the voice to kind; never turn the standards down. In male athletes, self-compassion looked protective, not softening, and it led to more effort after failure.

How sure we are

P Evidence: promising. Good studies, but small or few. Use it and keep checking.

Sources

Röthlin et al. 2019 · Breines & Chen 2012.

Not medical, legal or financial advice.

Put it to work

One framework a day, inside a system.

In The Ecosystem every framework comes with a daily action, a room that checks in, and the full library.

Join The Ecosystem — €29/mo Get the free roadmap

More mind frameworks

90 EThe smoke detectorFire, or toast? You don't have to run out every time it beeps.87 EPControl, influence, acceptPut your effort in the first column only.86 PA thought is a thoughtIt doesn't argue with the thought. It loosens its grip.97 SMeditation comes with a labelIf a practice makes you feel worse, stop and tell someone.99 SBreathe at sixFive minutes. It raises heart-rate variability. That's the honest claim.76 SPick your calmBoth work a little. Pick the one you'll actually do daily.