You’re going to mess up.

You’ve done it before and you’ll do it again.

I promise.

And when you do, it’s entirely possible that you will have some choice phrases for yourself, you’ll maybe be angry that you didn’t see this coming, that you didn’t plan enough or anticipate the potholes in the road or think that there is some fundamental part of you that is simply wrong.

Look, making mistakes feels pretty awful sometimes. Especially if you do it in front of people or it happens after you’ve convinced everyone that this is the thing you’re good at. But beating yourself up mentally feels worse, and it shuts down the part of your brain that is responsible for learning from mistakes.

It’s true. In times of high emotion (especially shame and anger and frustration), the reptilian part of your brain takes over, the part whose job it is to protect you from harm. When that happens, the part of your brain that is more evolved takes a break. It literally just stops working and hangs out for a while, believing that your reptile brain has got this.

And that means the lesson you learn is that you’re not good enough.

Wouldn’t you rather move through that disappointment and get to the part where you switch the learning brain back on and get smarter?

I would. And here’s how I do it. When I screw up, I pull out this handy list of reminders to help me tread that painful path with self-compassion.

1. Hey, some things are more complicated than they look! (Even, some days, walking. Yup)
2. Seriously, was anyone born just knowing how to do this stuff? I mean, we all have to learn, right?
3. The truth is, everyone fails more often than they succeed when they’re doing something important and worthwhile. We just don’t share those things on Facebook or talk about them at the holiday table with our extended family or put them on our resumes.
4. My worth does not depend on my achievements. If it did, nobody would love puppies because literally all they’ve ever done is be born. But everyone loves puppies.
5. I get to feel disappointed. I really wanted to do well at this and it sucks that I messed up.
6. Just because I messed up this time, doesn’t mean I can’t do better next time. I mean, those baseball players who strike out often come back up to the plate to get on base or hit a home run.
7. I’m gonna screw up again. If I can be nice to myself when I do, life is going to be a lot more pleasant.

Here’s the thing: even if you aren’t really feeling it when you start saying these things to yourself, chances are, with enough repetition, you’ll get to the point where you believe them. And, as an added bonus, when we are kind to ourselves, we generally end up being kinder to other people. Honestly, there’s research that shows it. So give yourself a break. Be nice. Spread the nice around and make sure to start with you.