Inner Critic Dialogue

10 min · Parts Work

A structured exercise for engaging with your inner critic part from Self. Instead of fighting the critic, you get curious about its protective purpose.

How to do it

1. 1

   Notice when the inner critic is active. What is it saying? Write it down word for word.

2. 2

   Take a breath and find some separation from the critic's voice. You are not the critic.

3. 3

   Turn toward the critic with curiosity. Say: 'I hear you. I want to understand why you're saying this.'

4. 4

   Ask the critic: 'What are you trying to protect me from?'

5. 5

   Listen for the answer. Critics usually protect from shame, rejection, or failure.

6. 6

   Ask: 'How long have you been doing this job? When did you first start protecting me this way?'

7. 7

   Acknowledge its effort: 'Thank you for trying to keep me safe. That must be exhausting.'

8. 8

   Ask: 'If you knew I could handle this, would you be willing to ease up?'

9. 9

   Notice any shift in the critic's intensity. Even a small softening counts.

10. 10

    Close by thanking the critic. It doesn't have to change overnight.

This is a self-guided reflective practice, not medical or psychological treatment, and it is not a substitute for working with a qualified professional. If something painful opens up, go slowly and reach out for support.