“If existing takes every ounce of your energy, then that alone is heroic work.”
♥️ A Note from Me
Hi, I’m Jessica.
I write NP Fellow Become The CEO of Your Health— a weekly mental health and functional medicine newsletter about building a healthier relationship with your mind, your body, and yourself.
Somewhere along the way, many of us learned that being hard on ourselves was useful.
It kept us disciplined, motivated, accountable, and maybe even successful.
So the idea of being kinder to ourselves can feel suspicious.
If I stop pushing myself this hard, will I still accomplish anything?
If I forgive myself too quickly, am I letting myself off the hook?
If I stop criticizing myself, will I stop growing?
However, there is a difference between expecting something from yourself and attacking yourself when you fall short.
→ This week, we’re exploring that difference because self-compassion doesn’t require lowering your standards.
It asks whether cruelty was ever necessary to reach them.
🚨🔊My New Annual Summer Vibes playlist - 2026 edit is now out on Spotify along with my podcast called NP Fellow Collective!
Being Hard On Yourself Isn’t Making You Stronger
You make a mistake, you miss the opportunity, and you say the wrong thing.
You don’t perform as well as you expected and before you’ve even had time to process what happened, another voice arrives:
“You should have known better.”
“What were you thinking?”
“You always do this.”
→ For many of us, that voice feels strangely responsible.
We call it accountability, discipline, and high standards.
We believe it’s the voice keeping us from becoming careless.
So we listen to it and maybe, probably, we’ve listened to it for years.
The problem is that self-criticism and accountability aren’t the same thing.
Accountability Says What Happened.
Shame Says Who You Are.
There is an enormous difference between:
“I made a mistake”
and
“I’m a failure.”
One describes something that happened and the other turns what happened into evidence about who you are.
→ Accountability asks:
What happened?
What was my responsibility?
What needs to change?
What can I do differently next time?
Self-criticism often adds something else: Punishment.
Punishment isn’t required for growth.
→ You can regret something without humiliating yourself and you can admit that you handled something badly without deciding you’re a bad person.
→ You can expect better from yourself without treating your mistake as evidence that you’re not good enough.
The mistake may need correcting and your behavior may need changing.
Something may even need repairing, but none of that requires you to become your own enemy.
Why The Inner Critic Feels Useful
The inner critic has a convincing argument:
If I’m not hard on myself, I won’t improve.
And if you’re someone who expects a lot from yourself, you may have years of evidence that seems to prove it.
Maybe fear of failure made you prepare harder.
Maybe perfectionism kept you from turning in work you weren’t proud of.
Maybe criticism pushed you through difficult seasons.
Maybe you’ve accomplished things while a voice inside you constantly said: Better, more, or not good enough yet.
So of course letting go of that voice can feel dangerous.
What happens to your ambition without it?
What happens to your standards?
What happens to everything you’ve built?
→ However, there’s another question worth asking.
Was the criticism actually responsible for your success?
What If It Wasn’t The Criticism That Made You Successful?
Maybe you’ve been hard on yourself for years and maybe you’ve also accomplished a lot.
It’s easy to put those two facts together and assume one caused the other.
“I got here because I pushed myself.”
“I succeeded because I never let myself off the hook.”
“If I’d been easier on myself, I wouldn’t be where I am.”
But what if that’s not the whole story?
What if you succeeded because you cared?
Because you practiced.
Because you were persistent.
Because you learned.
Because you prepared.
Because you kept showing up when things were difficult.
What if those were the qualities moving you forward and the criticism was simply there, too?
Maybe you didn’t succeed because you were hard on yourself.
Maybe you succeeded while being hard on yourself.
Those are very different stories and if you’ve spent years giving your inner critic credit for everything you’ve accomplished, it may be worth asking what that voice has cost you too.
The anxiety around mistakes.
The fear of getting something wrong.
The inability to enjoy an accomplishment before immediately moving the bar.
The feeling that no matter how much you do, you should somehow have done more.
Achievement doesn’t automatically prove that the way you treated yourself to get there was necessary.
What Self-Compassion Actually Is
Self-compassion isn’t pretending everything is fine.
It isn’t avoiding responsibility.
It isn’t telling yourself you’re amazing when you don’t believe it.
And it isn’t looking at something you genuinely regret and saying: Oh well.
→ Self-compassion is refusing to turn a difficult moment into evidence against yourself.
You can say:
“That hurt.”
“I didn’t handle that the way I wanted to.”
“I’m disappointed in what I did.”
“I need to apologize.”
“I need to do better next time.”
And stop there.
Without adding:
“I’m such an idiot.”
“What’s wrong with me?”
“I ruin everything.”
“I’ll never get this right.”
You haven’t removed accountability.
You’ve removed the attack.
The Mistake Takes A Minute.
The Punishment Can Last All Day.
Imagine you make a mistake at work.
Maybe you rushed.
Missed an important detail.
Sent something before checking it carefully enough.
→ The useful information might take thirty seconds:
“I rushed.”
“I missed something.”
“Next time, I need to slow down and check my work before I send it.”
That’s accountability, but then another conversation begins.
“How did I miss that?”
“That was so stupid.”
“Everyone probably thinks I’m incompetent.”
“I should be better at this by now.”
Three hours later, you’re still replaying it, but which part actually helped you improve?
→ The correction, or the three hours you spent making yourself feel terrible?
We often bundle the two together and call the whole thing accountability, but it isn’t.
One helps you respond to the mistake. The other makes you suffer for having made one.
You Can Be Kind & Still Have Standards
Self-compassion doesn’t ask you to lower the bar.
It changes what happens when you don’t clear it.
Instead of:
“How could I be so stupid?”
You can ask:
→ “What happened, and what can I learn from it?”
Instead of:
“I’m terrible at this.”
You can say:
→ “That didn’t go well. What needs to change?”
Instead of:
“I always screw things up.”
You can ask:
→ What is actually mine to take responsibility for here?
The standard remains.
The cruelty doesn’t and without shame consuming the entire conversation, you may have more room to do the thing accountability was supposed to help you do in the first place:
Learn.
Repair.
Adjust.
Try again.
A Different Kind of Strength
Maybe strength isn’t how much criticism you can tolerate from yourself and maybe it’s being able to look directly at something you’re not proud of without turning away from yourself.
To admit:
“I was wrong.”
“I need to change this.”
“I could have handled that better.”
And still remain on your own side.
That’s harder than punishment sometimes.
→ Punishment gives us somewhere to put the discomfort.
We can attack ourselves and feel as though we’ve done something about what happened, but self-compassion asks us to stay.
To tolerate the disappointment.
Take responsibility.
Make the repair.
Learn what needs to be learned.
And continue without requiring self-hatred as payment for the mistake.
Life will give us plenty of moments when we fall short.
We don’t need to make those moments heavier by becoming another source of harm.
Final Thoughts
The next time you fall short, pay attention to what happens next.
→ What actually needs correcting and what are you adding simply because you’ve learned that mistakes require punishment?
You can regret what happened, repair what needs repairing, learn from it, and try differently next time.
None of that requires you to become cruel.
You can hold yourself accountable without becoming your own punishment.
Thank you for reading this article.
Until next Sunday,
—Jessica
Your 2am friend who actually gets it
“Be honest with yourself about where you are going, how you want to feel while you are heading there, and who you want to be when you arrive.” —Yung Pueblo
🪩 A Gentle Invitation
If this article resonated with you, you may appreciate my new product called Weekly Skill, a paid NP Fellow series focused on one real, grounded internal skill each week regarding attention, impulse control, emotional regulation, presence, and learning how to work with your nervous system instead of against it.
No pressure. Just an invitation.🤝
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MEDICAL DISCLAIMER
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
I’m curious about this one:
When you make a mistake, is your first instinct to learn from yourself—or criticize yourself?
There’s a difference between holding yourself accountable and becoming your own punishment.
What would change if you kept the standard, but removed the cruelty?
Such an important topic, Jess. No one keeps worse score on ourselves than we do.