Inner Critic vs. Inner Ally
Transforming negative self-talk into supportive inner dialogue
How to Use This Worksheet
The inner critic is the harsh, judgmental voice in your head. The inner ally is the wise, compassionate voice that supports your growth and wellbeing.
- Read each inner critic statement in the left column
- Write how your inner ally might respond in the right column
- Focus on responses that are kind, realistic, and encouraging
- Add your own inner critic thoughts and practice reframing them
Tips for Inner Ally Responses
- Be compassionate: Speak to yourself like you would to a good friend
- Stay realistic: Acknowledge challenges while offering hope and perspective
- Focus on growth: Emphasize learning and progress rather than perfection
- Validate feelings: Recognize emotions without letting them define your worth
- Offer support: Remind yourself of your strengths and resources
Inner Dialogue Practice
| Inner Critic Says | Inner Ally Responds |
|---|---|
|
Example
"You don't deserve to ask for that."
|
|
|
Example
"You always mess things up."
|
|
|
Example
"You're not good enough."
|
|
|
Example
"Everyone will judge you if you try that."
|
|
|
Example
"You should be further along by now."
|
|
|
Example
"You're being too sensitive."
|
Your Personal Inner Critic Thoughts
|
Your Turn
|
|
|
Your Turn
|
|
|
Your Turn
|