Lemon Dojo · Practice Sheet
Inner Critic
The Perfectionist
A pocket guide for the inner critic — hearing the protector without obeying the verdict.
01 · Ready reckoner
The wiser way to meet your inner critic
Four moves, in order. The whole practice on a single glance — return to it when the critic gets loud.
Recognise the protector
The critic is a protector, not a truth-teller. Notice the voice without believing it — one perspective, not the whole story.
Practise self-compassion
Speak to yourself as you would to someone you love. If you wouldn’t say it to a dear friend, don’t say it to yourself.
Separate observation from judgment
“I made a mistake” becomes “I am a failure.” Stay with the observation; let the judgment pass.
Ask the revealing question
“Would I say this to someone I love?” If no, the critic is overstepping. Thank it, and choose a kinder voice.
“Would I say this to a friend?”02 · Regulate first
In the moment
When intensity spikes, the thinking brain goes offline. Reset the body first — then the four steps above become possible.
When the critic gets loud
The revealing question
One breath, then ask: “Would I say this to someone I love?” If not, the critic is overstepping.
The critic means to protect you. Thank it for its concern — then choose the voice you’d use with a friend.
03 · Go deeper
Try this
A practice for when you have a few minutes to yourself.
Self-Compassion Pause
1 minute- 1
Place your hand on your heart. Feel the warmth and gentle pressure.
- 2
Acknowledge the difficulty: “This is a moment of suffering.”
- 3
Remember shared humanity: “Suffering is part of being human.”
- 4
Offer yourself kindness: “May I be kind to myself.”
04 · Reflect
Journal it
Three questions. Write into them by hand on the printed sheet, or type below — your words save on this device.
What is the critic actually trying to protect me from?
Would I say what it’s saying to someone I love?
What’s a kinder, truer sentence I can offer instead?