My 4-step process for working with the inner critic

As many clients (and audiences at speaking gigs) would know, I have a 4-step process for working with the inner critic.

I wish I had a brilliant story to tell you about how it came about, but truth be told – I don’t. I can’t remember when I first consciously realised I was following it exactly.

It began as a subtle journalling practice when I noticed my inner critic was preventing me from moving forward. 

It then became more structured, with specific questions that I would ask and answer in my journal. 

Then over time, I got so good at it, that I often didn’t need the journal any more – I’d take myself through the process in my mind.

And now – unless it’s a real doozy – I often go through the process so quickly that I barely notice.

On the blog this week, I share the 4 step process incase it will be of use to you too.

The 4-Step process to working through your inner critic

Undertake the below 4-step process on each of the negative thoughts, stories and limiting beliefs you can identify.

1. AWARE: What is my inner critic saying exactly? What is the story attached to this thought or fear? What triggers me to think this?

2. ASSESS: Is this really true? Is it a part truth? A full truth? Is there any evidence to support whether it is true or not?

3. REFRAME: What is an equally or more plausible possibility or truth? What is a healthier or more helpful way of looking at things? What does my most confident or hopeful self say?

4. ACT: What is one thing that I can do to take a step forward here? What is something that I can do to feel more prepared next time this thought or trigger comes up?

I find that when I follow this process, even if the inner critic has valid points or elements of truth, it often helps me move from a place of punishing myself to a place of moving forward.

I hope it supports you too – and please feel free to share it wide and far with others who you think might find it useful too.

Oh and if you’d like one of the pretty notebooks pictured above to do your journalling in, head on over to our shop here to find them.

Image of notebooks taken by Renee Bell Photographer.

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