#W001 - From Self-Judgement to Self-Acceptance

Are you kinder to others than you are to yourself? This worksheet will help you explore self-compassion, challenge your inner critic, and embrace your unique traits with acceptance and understanding.

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Inside Out 2, Pete Docter

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Understanding Self-Criticism: How to transform the inner voice (#A001)

Action 1: Catch Your Inner Critic in Action

📌 Task: For one day, write down every self-critical thought you notice.

📝 Action: At the end of the day, review your list and ask yourself: "Would I say this to a friend?" If not, reword each thought with more kindness.

✅ Outcome: Increased awareness of negative self-talk and a shift towards self-compassion.

🌱 Example: "I realised I often call myself 'lazy,' but I rephrased it to 'I needed a break and I’ll get back to it tomorrow.'"

Action 2: Name & Respond to Your Critic

📌 Task: Give your inner critic a name (e.g., “Nagatha Christie”).

📝 Action: When it shows up, acknowledge it by saying: “Thanks, [name], but I don’t need to be perfect.”

✅ Outcome: Emotional distance from negative thoughts and more control over self-talk.

🌱 Example: "I named my inner critic ‘Miserable Marty,’ and now I calmly dismiss him when he pops up with doubts."

Action 3: Reframe & Replace

📌 Task: Identify one frequent negative thought you have.

📝 Action: Write down at least one fact that contradicts it. For example: “I always mess up” becomes “I handled [specific situation] well last week.”

✅ Outcome: A habit of replacing self-doubt with realistic and supportive thoughts, transforming them into balanced, encouraging statements.

🌱 Example: "I used to think, ‘I’m terrible at presentations,’ but I reminded myself, ‘I’ve successfully delivered several talks with positive feedback.’"

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A New Perspective on our Traits: Embrace, don't erase (#A002)

Action 1: Catch Yourself Judging Traits

📌 Task: Identify 3 traits you’ve judged negatively in yourself or others.

📝 Action: For each trait, reflect on how it has helped you or could be beneficial in certain situations.

✅ Outcome: Acknowledging the value of traits usually labelled as weaknesses.

🌱 Example: "I’ve often seen my impatience as a flaw, but it pushes me to act quickly and avoid procrastination when needed."

Action 2: Accept and Leverage Your Traits

📌 Task: Choose one trait you’ve always struggled to accept.

📝 Action: Write down how this trait could be useful in your personal or professional life. Think about when it has worked in your favour or how it might in the future.

✅ Outcome: A shift from resistance to acceptance, using the trait as a tool for growth.

🌱 Example: "I’ve often struggled with my stubbornness, but it has helped me persist in challenging situations, like sticking with a tough project until completion."

Action 3: Challenge the 'Good' vs. 'Bad' Mindset

📌 Task: Reflect on a trait you often view as "good"

📝 Action: Identify a situation where the good trait worked against you or could be improved. Now, challenge yourself to think of ways to adjust or enhance this trait's impact in similar scenarios.

✅ Outcome: Broadening your perspective on traits, moving beyond simplistic labels.

🌱 Example: "I’ve always thought being too empathetic was good, but I’ve learned it can lead to burnout. Now I focus on balancing empathy with self-care."

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20 Jan 2025

Master of None, Stolen Wisdom