Please try out this exercise. I would love to get feedback about how it works for you.

The object of this exercise is for you to notice when you are being attacked by your Inner Critic during your daily life. In order to do this, plan a time in the middle of the day and before you go to bed to reflect on the previous half day. Pick a time when you will have a few minutes to yourself to reflect and write. Do this for a week. You will be writing on a page with three columns: Situation, Feelings and Body Sensations, Critic messages.

When your time for reflection comes, remember times when you felt bad about yourself and then notice your body sensations and the related Critic messages, just as you did in the previous exercise. Write them down on the page.  Here is an example:

After you write down each message, remember that they aren’t necessarily true. They are attacks from your Critic, and they certainly aren’t helpful when they come in such a harsh way.