Inner Critic Reframe
Your inner critic is rarely fair. Capture the harsh things you say to yourself, then rewrite each one as a supportive friend would. Seeing both versions side by side reveals the gap between self-criticism and reality.
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How it works
- 1Write down what your inner critic is saying, in its own words.
- 2For each line, rewrite it the way a kind, honest friend would.
- 3Compare the two columns side by side.
- 4Notice how exaggerated and unhelpful the original framing was.
Benefits
- Makes harsh self-talk visible and specific
- Builds the habit of self-compassion
- Loosens the grip of distorted, all-or-nothing thinking
- A practical CBT technique you can reuse anytime
The science
Cognitive restructuring, a core technique of Cognitive Behavioural Therapy (CBT), involves identifying distorted thoughts and replacing them with balanced alternatives — shown to reduce anxiety and improve mood.
Frequently asked questions
What is cognitive restructuring?⌄
It is a CBT technique for noticing distorted or unhelpful thoughts and deliberately reframing them in a more balanced, accurate way.
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