Self-Critic to Self-Coach Exercise

Consider one thing you most often criticize yourself for. 

Current Self-Critic

• What does your self-criticism “sound” like?

Example: 

• "I shouldn't be so scared to present in front of the class"
• "What's wrong with me?"
• Contributes to feelings of shame, inadequacy, and avoidance behaviors

Self-Coach to Build

• What could you be telling yourself to be kinder?

Example:

• "Talking in front of groups is just not my thing. I don't enjoy it."
• "Plenty of people don't enjoy it."
• "I'll do it even if it's uncomfortable because it's a skill I want to develop. "
• "It'll get easier with practice."

Acceptance and Commitment 

• Which of your goals are you willing to accept discomfort to achieve and why?

Example:

• Shift from avoidance to approach behaviors
• Accept the discomfort and commit to the goal
• Openness and willingness to have the experience to practice and improve, even if it's uncomfortable