A Worksheet for Self-Compassion in Action

Try PILL With Me!

Hi friends!

Hope you're having a FAB week! On Friday, I shared a bit about my trip to New York - bigwig dinners, exciting inspiration for The Coven, and… a surprise guest: imposter syndrome. 🙃

POV: your unhelpful friend, imposter syndrome, shows up to dinner.

Yep. As I sat at a table of wildly accomplished people, a nagging little voice whispered, “You are the stupidest, least impressive person here.” Cute, right?

Instead of spiraling or getting mad at myself for still having these thoughts (ugh, brain, can you chill? HOW many years have we been at this?!) I saw it as the perfect moment to practice PILL - my go-to self-compassion exercise. And guess what? It actually helped. A lot.

So today, I want to walk you through my process and challenge YOU to try it this week (there’s a gorgeous worksheet at the bottom).

Think of it as a self-compassion workout - because building that muscle takes reps. And I really want to hear how it goes for you, so drop a comment when you try it!

Tara’s Self-Compassion Reality Check (PILL)

Pause:

• Notice the thought without immediately pushing it away. “Oh! I hear negative self-chatter.”

  • Example: I hear, “I’m so disorganized, and I’m squandering my success.”

• Ask: How does it make me feel? Dread, bad vibes, like I can’t do anything right.

• Instead of resisting it (what you resist, persists!), I just acknowledge: “Ah, okay, that’s negative self-chatter.”

Investigate:

• Ask: Would I ever say this to a friend? If the answer is HELL NO, then I KNOW it’s negative self-chatter. If I would say this to a friend - it’s useful humility. If it’s a HELL NO…

• Ask: How is this voice trying to be constructive? Maybe it’s pushing me toward external success. Maybe it’s afraid I’ll never get another opportunity.

• Ask: How is this actually destructive? It makes me feel small, keeps me from showing up as my real self, and stops me from seizing opportunities. Not helpful!