Sunday Stuff #011
SELF-COMPASSION: THE KEY TO LONG-TERM SIUCCESS
Hi, I’m glad you’re here! Today, I want to talk about something we often overlook when building healthy habits—self-compassion.
It’s easy to be hard on ourselves when things don’t go perfectly. You miss a workout, grab fast food, or stay up too late, and suddenly it feels like all your progress is undone. But here’s the truth: perfection isn’t the goal—consistency is. And consistency comes from being kind to yourself along the way.
When I started my own health and fitness journey, I was stuck in a cycle of self-criticism. Every time I fell short, I pushed myself harder to "make up for it." It wasn’t sustainable, and I wasn’t enjoying the process. Over time, I realized the harsh inner voice wasn’t helping—it was holding me back.
Learning to practice self-compassion allowed me to forgive my slip-ups and keep going without guilt. It’s what helped me stay consistent and actually enjoy the journey.
Why Self-Compassion Works
Self-compassion is treating yourself with the same kindness you’d offer a friend. It’s not about making excuses—it’s about accepting that setbacks are normal while still working towards your goals.
How to Practice Self-Compassion
Quiet the Inner Critic: When you catch yourself being overly critical, pause and ask, “Is this helpful? Would I say this to a friend?” Reframe your thoughts with kindness.
Celebrate Your Wins: Focus on what you’ve achieved, no matter how small, instead of what you haven’t done.
Embrace Imperfection: Progress is about showing up consistently, not being perfect.
Reflect and Reset
Writing can help you process and reframe your thoughts. Try these prompts to build self-compassion:
What progress, big or small, am I proud of?
How can I be kind to myself today, even if things don’t go as planned?
What challenges am I facing, and how can I acknowledge them without judgment?
Remember, your self-worth isn’t tied to perfection. It’s about showing up for yourself, even on the tough days.
You’ve got this!
"The most wasted of all days is one without laughter."
– E.E. Cummings
THREE TIPS - HAVE MORE FUN AS A BUSY PROFESSIONAL
# 1 YOU HAVE TO SCHEDULE PERSONAL TIME.
Just as you schedule work meetings and family activities, block out dedicated time for yourself. Treat it as an important appointment that cannot be canceled. This could be a few hours each week or a full day each month. Use this time to engage in activities you enjoy.
# 2 SET YOUR PERSONAL BOUNDARIES.
Establish clear boundaries between work and personal life. When you're at work, focus on your tasks, but when it's your time, try to disconnect and be present in the moment. Avoid checking work emails or taking work calls during your personal time. This will help you recharge and fully enjoy the activities you engage in.
# 3 DELEGATE AND PRIORITISE.
You don't have to do everything on your own. Delegate tasks at work and at home where possible. Learn to say no to additional responsibilities that may compromise your personal time. Prioritise activities that bring you joy and align with your personal values. By focusing on what truly matters, you can create space for more enjoyable experiences.
SOMETHING TO THINK ABOUT
What's the one activity that embodies pure joy and fun for you, disregarding societal expectations, why does it hold such a special place in your happiness?
RECIPE
Zucchini, Feta and Mint Fritters
INGREDIENTS
2 zucchinis, grated
1⁄2 red onion, finely diced
1⁄4 cup corn kernels
1 egg
1⁄4 cup cheese (your choice)
30g GF flour or pea protein natural flavour
1⁄2 teaspoon oregano
1⁄2 teaspoon chili flakes
1 Tablespoon savoury yeast flakes
1 Handful of mint leaves, chopped
100g feta, lightly crumbled
Salt and pepper to taste
4 Eggs (fried or poached)
DIRECTIONS
Make the fritters; grate the zucchinis and squeeze out as much liquid as possible.
Place the zucchini into a large bowl, and stir in the rest of the ingredients apart from the feta. Let the mixture rest for 5 minutes and then lightly fold in the crumbled feta.
In the meantime, heat a non-stick pan over medium-high heat. You can coat it with some olive or coconut oil.
Drop four mounds of batter into the pan. Flatten gently with a spatula.
Cook the fritter for 3 minutes per side or until golden brown.
Make the poached eggs. I would suggest adding white vinegar to the water to stop egg whites from splitting. Poach the eggs for 3 minutes and remove them from the water.
Serve two fritters on a plate and top with two poached eggs. Repeat with remaining.
Season the eggs to taste with salt and pepper, and add desired herbs.
