Inner Critic Worksheet: Understanding and Challenging Negative Self-Talk

What is the Inner Critic?
The "inner critic" is that voice in your head that criticizes, undermines your confidence, and fills you with self-doubt. It often repeats negative thoughts like “You’re not good enough,” “You’ll never succeed,” or “You don’t deserve happiness.” These thoughts can affect your mood, self-worth, and even your ability to take action.

This inner voice often comes from past experiences, societal pressures, and unrealistic standards. While it may seem like a protective mechanism, it is often unhelpful and harmful to your emotional well-being. The key to reducing the power of the inner critic is to confront it and challenge its negative influence.

Confronting Your Inner Critic: Telling it to "Get Lost"

One powerful way to silence the inner critic is to directly challenge it. Instead of listening passively to the negative self-talk, you can take control by actively confronting it. Here’s how to do that:

Step-by-Step Process:

1. Notice When Your Inner Critic Shows Up
   The first step is to become aware of when the inner critic appears. It might show up during specific situations—like before a presentation, when making decisions, or when you're feeling vulnerable. It can take many forms: thoughts, self-talk, or even feelings of anxiety or shame.
2. Activity:

• Write down the moments when you hear your inner critic.
• Note the exact words the critic is saying to you. For example, “You’re going to fail” or “You’re not good enough.”
• Reflect on the impact it has on your emotions and behaviour. Do you feel anxious? Do you avoid taking action? Do you doubt your abilities? Write these down too.

Challenge the Inner Critic
Once you notice the inner critic, it’s time to stand up to it. One way to do this is by telling your inner critic to "get lost" or dismissing it entirely. This is a direct response that reclaims your power over the critical voice.

Activity:

When the inner critic speaks, respond with confidence by saying something like:

• “I hear what you're saying, but I don’t believe you.”
• “Thank you for your input, but I’m choosing not to listen.”
• “That’s not true, and I’m not accepting it.”
• “I am worthy, and I choose to focus on my strengths.”
• “I’m allowed to make mistakes, and they don’t define me.”

By responding in this way, you are asserting your control over the situation, reminding yourself that you have the power to choose which thoughts to believe.

Reframe the Negative Thought
After telling the inner critic to “get lost,” it’s important to replace the negative thought with something more supportive. Reframing the thought helps shift your mindset to one of self-compassion and growth.

Activity:

After confronting the inner critic, take a moment to reframe the thought into something more self-affirming. For example:

• “I may not be perfect, but I am doing my best, and that’s enough.”
• “I am capable of learning and improving, and I deserve success.”
• “Mistakes are opportunities to grow, and I am not defined by them.”
• “I am unique and valuable, and my worth is not tied to perfection.”

Track Your Progress
To track the impact of this practice, note down your experiences and any shifts you notice after challenging your inner critic.

Activity:

Each time the inner critic shows up, track it using the following questions:

• What did the inner critic say?
• How did it make you feel?
• What did you say back to it?
• How did you feel after you challenged it?
• Did the negative thought shift into something more positive?
• Reflect on any changes in your mindset. Are you feeling less anxious or more confident? Are you noticing patterns in when the inner critic appears?

Daily Practice:
The more you practise this process, the easier it becomes to dismiss the inner critic and replace it with empowering thoughts. Make it a habit to confront the critic daily—whether it’s through journaling, affirmations, or simply saying “get lost” in the moment.

Activity:

Set aside time each day to check in with yourself. Notice if any critical thoughts have appeared, and use the steps outlined above to confront them.

Practise reframing your inner critic’s messages with compassion and self-empowerment.

Goal of the Activity:

The aim of this activity is to weaken the influence of your inner critic, replace it with kinder, more supportive thoughts, and cultivate a more compassionate and confident mindset. Over time, this process will help you recognise your value, build self-esteem, and create a healthier relationship with yourself.

Reflection:

After completing this activity, take time to reflect on your progress and any shifts you’ve noticed in your mindset and emotional state. Ask yourself:

• Do I feel more in control of my thoughts?
• Am I becoming more compassionate with myself?
• How has my relationship with the inner critic changed over the past few weeks?