Journal Prompts to Quiet Your Inner Critic
Before you jump in, give yourself a few minutes to land.
This isn’t about forcing clarity or having perfect answers — it’s about meeting yourself with honesty and care.
Here are a few ways to set the tone:
Find a space where you won’t be interrupted (or where you can at least exhale)
Light a candle, grab tea, or play soft background music
Put your phone on silent
If you feel physically tense, try shaking out your hands or doing a few deep exhales before you begin
Important: You don’t need to finish every prompt or write pages. One sentence can be enough. Let it be gentle.
Prompt 1: “What does this critical voice believe it’s protecting me from?”
Why it helps:
Often, the inner critic isn’t trying to harm you — it’s trying to keep you safe. But it may be using outdated rules that no longer serve the version of you you’re becoming.
Example reflection:
“My inner voice is criticizing me for taking a break — calling me lazy. But when I pause and really listen, I think it’s trying to protect me from being seen as unmotivated or disappointing. That’s an old fear tied to needing to prove my worth constantly.”
Prompt 2: “What would I say to a friend feeling this exact way?”
Why it helps:
This flips the lens and activates your compassion. We often speak more gently and truthfully to others than we do to ourselves.
Example reflection:
“If my best friend told me she felt like a failure for not being productive today, I’d never call her lazy. I’d tell her she’s allowed to rest — that one off day doesn’t define her. I’d remind her she’s doing her best.”
Prompt 3: “What does the wisest, most grounded part of me know to be true?”
Why it helps:
This lets you shift from reactive mind to your deeper knowing — the part of you that isn’t frantic, but steady.
Example reflection:
“The grounded part of me knows I’m allowed to learn. That I’m not broken for struggling. That I’ve come so far already — and this moment is just one part of the process.”
Reflection
You don’t have to get it right. You don’t have to fix anything today.
You’re practicing a new way of being — one where your voice gets to be kinder, your truth gets to be enough, and your presence gets to be home.
