I hear you loud & clear about judgmental aholes. 🤬
Along with self-compassion comes the notion that this society is addicted to perfection. Who or what is perfect? 
In fact, there is a book by that title: "Addiction to Perfection," by Marion Woodman, a wonderful feminist author. This is not an easy read. What I mean by this is that it's the type of book that you can read most paragraphs or pages over & over for days & continue to learn from it. It's based on Jungian psychogy, which is psychospiritually based . 😁 My fav. LOL
Another quick, easy thing you can do is to start a gratitude journal. To do so, write down 3 things you are grateful for just before going to sleep. # the items & add 3 things each nite, then reread the entire list before going to sleep. So on 1st night, #1, 2, 3. 2nd night you add 4, 5, &7 & so on. Because you will reread each night, its best to keep each entry to 1-2 words. Eg: You could probably write a lengthy paragraph about how nice bright, warm sunshine feels, but would you want to reread all that each night?
This is great to jumpstart a positive energy flow & lift one's spirits.
It's important to do just before going to sleep, because as we are falling asleep, our brains are reviewing what we learned during the day & encoding & storing memories.
I hope this helps. It is a popular life coaching skill. Entries can be anything: a cool drink of water, a new pair of shoelaces, etc. 👍
Feel free to pm if you wish to discuss further. 
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