How to Forgive Yourself:
Issue a "Permission Slip" to Let Go of Guilt

"I have to be proper." "I shouldn't slack off." "I need to try harder." Do you hear these voices in your head?

The more conscientious you are, the stricter the rules you impose on yourself, and the more guilt you suffer when you break them. In this article, I'll share how to issue yourself a "permission slip" to ease overly strict inner rules and lighten your heart.

Your Inner Rules

The more conscientious you are, the more strict rules you hold within yourself.

• I must cook every day
• I should do something productive on weekends
• I must respond to messages immediately
• Even when tired, I shouldn't complain
• If I can't do it perfectly, I shouldn't do it at all

When and where did you learn these rules?

Often, they're transformed expectations from childhood or from those around you. And when you break these rules, guilt is born.

What Is a "Permission Slip" for Yourself?

A permission slip for yourself is a self-care technique to ease overly strict inner rules.

The method is simple. Just give yourself permission: "It's okay to..."

This is training in making decisions for yourself.

You might think this is silly.

But the act of "granting permission" has the effect of sending an "this is OK" signal to your brain.

By saying it out loud or writing it in a note, you should feel the guilt suddenly lighten.

Examples of Permission Slips

Daily Life Permission Slips

• Permission to not cook dinner and pick something up instead
• Permission to stay in pajamas all day on weekends
• Permission to not clean today
• Permission to leave laundry unfolded

Relationship Permission Slips

• Permission to leave messages from people I don't like on read
• Permission to decline invitations I'm not feeling
• Permission to say "let me think about it"
• Permission to complain

Work Permission Slips

• Permission to submit work that's 75% quality today
• Permission to say "I don't know" about things I don't understand
• Permission to leave on time
• Permission to spend lunch alone

Self Permission Slips

• Permission to cry
• Permission to complain
• Permission to rely on someone
• Permission to not try hard today

How to Issue a Permission Slip

Step 1: Find Your Inner Rules

First, list the things you feel you "should" or "shouldn't" do. Recalling situations where you feel guilty makes it easier to find hidden rules.

Step 2: Create a Permission Slip

Transform the rules you found into "Permission to..." statements.

"I must cook every day"
↓
"Permission to not cook today"

Step 3: Declare "I Grant Permission"

Just thinking it is fine, but saying it out loud or writing it in a phone note is more effective. Declaring "I grant permission!" makes the guilt melt away.

Different Standards for Work and Personal Life

At work, there are situations that demand quality. There are deadlines, clients, and team members. It's true that you need to maintain certain standards.

But what about your personal life?

The one grading your personal life is yourself.

Try giving yourself permission: "60 points is fine today." A 60-point weekend, a 60-point dinner—they're far richer than exhausting yourself chasing 100 points.

Forgiving Yourself Is Not Being Lazy

"But won't I fall apart if I forgive myself?"

I understand that feeling. But research data shows the opposite.

In a 2012 experiment by Breines and Chen at UC Berkeley, the group that "spoke kindly to themselves after failure" showed higher motivation to try again than the group that didn't.

You are the CEO of your own life. Feel free to exercise your authority more freely.

Summary: You Can Give Yourself Permission

As a conscientious person, you probably have many strict rules for yourself.

Those rules may have protected you in the past.

But if they've become a burden now, you have the option to gradually ease them.

Issuing a "permission slip" to yourself is not weakness. It's a concrete action to take care of yourself.

Today, why not give yourself permission for something?