Notice Self-Criticism

Understanding:

This harsh inner critic is causing shame and making it difficult to try new things or be kind to yourself. You may be 'fused' with these critical thoughts, believing them as facts rather than recognizing them as temporary mental events.

Mindfulness & Defusion Strategies:

• •When this thought appears, try responding: 'Thank you, mind, for that thought' - acknowledging it without fighting or believing it
• •Name your inner critic: 'Oh, there's my inner critic again' - this creates distance between you and the thought
• •Notice the thought as sounds and words: What does this criticism actually sound like? Is it loud, harsh, quiet?

Values & Committed Action Strategies:

• •Connect with self-compassion: What would you say to a friend experiencing this harsh self-talk?
• •Identify one small act of self-kindness you can do today, even while the critical voice is present
• •Take one small step toward something you care about, allowing the criticism to be there without letting it stop you

Motivational Insight:

You are not your thoughts. The inner critic is just one voice among many in your mind, and you get to choose which voice guides your actions. Treating yourself with kindness is not selfish - it's essential for a meaningful life.