Inner Critic - Practice Sheet

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.

1

Recognise the protector

The critic is a protector, not a truth-teller. Notice the voice without believing it - one perspective, not the whole story.

2

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.

3

Separate observation from judgment

“I made a mistake” becomes “I am a failure.” Stay with the observation; let the judgment pass.

4

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

Leaves on a Stream

Picture a stream. As each critical thought arrives, place it on a leaf and watch it float away. You are the one on the bank, watching each leaf go by.

The critic means to protect you, even when its verdict is wrong. Watching its words float by, instead of climbing onto each one, returns the choice to you. Then ask, would I say this to someone I love?

03 · Go deeper

Try this

A practice for when you have a few minutes to yourself.

Analytical meditation, with compassion

Watch the critic and notice it is one voice among many, a passing thought rather than the truth. See that it is trying, clumsily, to protect you. Meet that intention with kindness, and its authority quietly drops.

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?