IC: You are going to fail this final.

IG: With enough tutoring and help from others, you can pass with a good grade.

 

IC: I am a lazy student.

IG: While I may have not been on top of my things, I can reorganize my schedule to put my studies as a priority for the next few days.

 

IC: I don’t have enough friends that may help me with my studies for my final.

IG: While I may not know a lot of people, there are many people over at SACC that will be able to help me study the topics i am having trouble with. With their help, I will be able to pass my final with a good score.

I almost had to drop Pre-calc because I had barely passed my first test.

1. (IC)I am dumb and won’t be able to pass math.(IG) I had a bad start and just have to study more.
2. (IC) The professor is a bad teacher and can’t teach. (IG) I have to ask questions to the teacher to get clarification.
3. (IC) I don’t get enough help. (IG) I can always find resources to help me.

 

 

I have a test tomorrow on subject I know nothing about.

 

IC: You get fewer hours than others at work because you did not reach your goals for the week.

IG: I will reach all of my goals for this week to receive more hours the following and continue improving my performance.

 

IC: You don’t go out because you have no friends.

IG: I don’t have friends who have common interest with me.  I will go places alone and create friends there.

 

IC: You missed all your shots this game because you are not a baller.

IG: Sure my rhythm, wasn’t up to par this game but I will practice more and ball like Curry in the next game.

In this activity, you will practice disputing the judgments of your Inner Critic and your Inner Defender. As you become more skilled at seeing yourself, other people, and the world more objectively and without distracting judgments, your self-esteem will thrive.

1. Write a sentence expressing a recent problem or event that upset you. Think of something troubling that happened in school, at work, in your personal life. For example, I got a 62 on my math test.
2. Write a list of three or more criticisms your Inner Critic (IC) might level against you as a result of this situation. Have your Inner Guide (IG) dispute each one immediately. Review the four methods of disputing described on page 65. You only need to use one of them for each criticism. For example,

IC: You failed that math test because you are terrible in math.

IG: It’s true I failed the math test, but I’ll study harder next time and   do better. This was only the first test, and I now know what to expect next time.