Identifying Your Inner Critic Worksheet

Part 1: What is Self-Talk?

Self-talk is the internal dialogue you have with yourself. It can be positive, negative, or neutral. It plays a significant role in how you feel, think, and act.

• Positive Self-Talk Examples:

  • "I can do this."
  • "I am capable."
  • "I am learning and growing."

• Negative Self-Talk Examples:

  • "I'm not good enough."
  • "I always fail."
  • "What's the point?"

Part 2: Your Inner Critic

Your inner critic is the part of your mind that generates negative, self-defeating thoughts. These thoughts can be very powerful and often feel true, even when they aren't.

Think about the kinds of negative thoughts or phrases you often hear in your head. What does your inner critic tell you? List at least 3-5 common phrases or beliefs below:

Part 3: Reflecting on Impact

Consider the negative self-talk you listed above. How do these thoughts impact you? Think about your mood, motivation, and actions.

• How does your negative self-talk make you feel (e.g., sad, anxious, angry, discouraged)?
  
  
  
  
  
  
  

• How does it affect your motivation to try new things or stick with challenges?
  
  
  
  
  
  
  

• Can you recall a specific time when negative self-talk held you back or made a situation worse?
  
  
  
  
  
  
  
  
  
  
  
  

Reframing Self-Talk Activity

Now that you've identified your inner critic, let's learn how to transform those negative thoughts into constructive self-talk. We will use three key techniques:

1. Challenge Your Thoughts: Ask if the thought is true or helpful. Look for evidence.
2. Ditch the 'Shoulds': Replace obligation with choice or effort (e.g., "I could," "I choose to," "I will try").
3. Practice Self-Compassion: Speak to yourself with kindness and understanding, as you would to a friend.

Part 1: Practice Reframing

For each negative thought below, try to reframe it into a more constructive statement using one or more of the techniques we discussed.

Example 1:

• Negative Self-Talk: "I'm a failure because I didn't achieve my goal."
• Constructive Reframe: "I may not have reached that goal yet, but I learned valuable lessons and can try again with new strategies. It's okay to make mistakes."

Your Turn:

1. Negative Self-Talk: "I should be happier by now."

   • Constructive Reframe:
     
     
     
     
     
     

2. Negative Self-Talk: "I'm so behind everyone else."

   • Constructive Reframe:
     
     
     
     
     
     

3. Negative Self-Talk: "I'll never be able to handle this."

   • Constructive Reframe:
     
     
     
     
     
     

4. Negative Self-Talk: "I messed up again, I'm so stupid."

   • Constructive Reframe:
     
     
     
     
     
     

Part 2: Reframing Your Inner Critic

Look back at the negative self-talk phrases you identified in your Identifying Your Inner Critic Worksheet. Choose at least two of those phrases and reframe them below, turning them into supportive and constructive statements.

Your Negative Thought 1:

• (Write your negative thought here)
  
  
• Constructive Reframe:
  
  
  
  
  
  

Your Negative Thought 2:

• (Write your negative thought here)
  
  
• Constructive Reframe: