Rewriting the Inner Critic
Materials Needed:
To Support Feeling:
Self-Critical
How to Do It
Take a piece of paper and write down some of the critical thoughts you have about yourself. Next to each one, rewrite it as a more compassionate statement. For example, change 'I’m not good enough' to 'I’m doing my best, and that’s enough.' After rewriting each thought, read the new statement out loud, focusing on the positive reframe.
Why It Works
This exercise helps to rewire your thought patterns by turning self-criticism into self-compassion. Writing and then vocalizing these statements reinforces the shift in perspective.
Guided Practice
Sit in a quiet space with a pen and paper nearby. Let your eyes close softly, feeling the ground beneath you and the pen resting in your hand. Take a moment to simply notice your breath and the sensations of being in this space.
Think of a recent time when your inner critic spoke harshly to you—perhaps a moment of self-doubt, self-judgment, or fear. Write down the words or phrases your inner critic used, allowing them to fill the page without judgment. Notice how it feels to put these thoughts on paper—perhaps a heaviness in your chest, a tightness in your stomach, or something else entirely. Once you’ve written down your inner critic’s words, take a deep breath and imagine yourself speaking back with kindness and understanding. Begin to rewrite each critical statement, transforming it into a message of self-compassion, encouragement, or support. Notice how this shift feels—perhaps a lightening, a sense of empowerment, or a new perspective on how you speak to yourself. Allow yourself to stay with these feelings, exploring them fully. Allow this exercise to help you shift the narrative of your inner dialogue. Perhaps you see images or patterns associated with self-compassion, or feel a sense of relief as you replace harsh words with gentle ones. Notice any insights or realizations that come up as you continue to rewrite your inner critic’s statements. Stay with these sensations, using the exercise to deepen your awareness of your own self-talk. When you feel ready, place the pen down and take a few more deep breaths. Notice how your body feels now—whether there is a sense of calm, self-compassion, or perhaps a new understanding of your inner dialogue. Allow yourself to stay with this feeling for a few more moments, enjoying the sensation of rewriting your inner narrative. When you are ready, gently open your eyes, carrying this sense of self-kindness with you into your day.