Module 5: Change In Action
Session: Reflect
Be Kind To Yourself
Exercise 3: Reframe your inner dialogue
1. Think about how you use self-criticism as a motivator.
What to do: In your change journal, make some notes about:
Are you hard on yourself for having particular traits – do you tell yourself you’re too much a certain way, or not enough another way?
Is this what’s driving your desire to change, or did it come up when you slipped up?
2. Next, try to find a kinder way to motivate yourself.
What to do: In your change journal, make some notes about:
How might a caring and supportive friend tell you that something you do is unproductive?
And how might they encourage you to change?
Is there a positive way of motivating yourself to change – one that doesn’t involve self-criticism?
3. Try to repeat this whenever you judge yourself harshly. Notice how it feels to be self-critical. Try to reframe what you say to yourself so that you’re more encouraging and supportive.