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.
- 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.
- 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.
Recently, I missed school due to my sprained ankle, so I missed the introduction to a new topic in math and I’ve been completely lost and failed 2 quizzes.
IC: I’m just going to take the “L” because I don’t understand anything, and I won’t understand it.
IG: I can go over my notes, textbook and homework to understand and pass this exam.
Anaisabel,
Thank you for being one of the first people to do the assignment.
However, it is incomplete. Re-read the prompt and add the missing parts.
Thanks!
Analisa
The past two days I have been avoiding school work and deciding to go out with friends instead, I feel so unaccomplished.
IC: I have no self-control so I’m going to fail the assignments.
IG: I need to figure out a way to balance both my social life and school work.
IC: If I don’t hang out with my friends, I’ll lose them.
IG: Most of my friends work and attend college, they will understand if I can’t meet them.
IC: Why do I have so much homework, I’ll just start them all when I absolutely have to.
IG: It’s college, you can work hard and play harder later. The sooner I start homework, the less I’ll have to worry about during the weekend.
Wendy,
Great job on the journal entry.
Thanks for completing it on time.
Analisa
My procrastination has been getting the best of me, and it’s getting to a point where i can’t even control it.
IC: This part of me is never going to change
IG: I will continue to work on it, even it even if it is a baby step process.
IC: I am going to receive low grades for my assignments as a result of not starting them on time.
IG: I will start my assignments on time, while working at the best of my ability.
IC:I will never get my life together and punctual.
IG: My life will be together as long as I put my mind to it.
For the past few days I have been spending a lot of time on school work and work that my parents have been getting upset about not spending enough time with them.
IC: There is not enough time to do it all, I will never find the time.
IG: If I manage my time right and complete assignments part by part I will find time to spend with my family.
IC: My parents are getting upset with me and will never understand me.
IG: If I communicate with my parents and explain to them that college requires work they will understand and support me.
IC: In order to find time for my family I have to quit work.
IG: I can talk to my boss and ask to cut me a few hours so I am able to spend time with my family.
*REDONE*
Recently, I missed school due to my sprained ankle, so I missed the introduction to a new topic in math and I’ve been completely lost and failed 2 quizzes.
IC: I’m just going to take the “L” because I don’t understand anything, and I won’t understand it.
IG: I can go over my notes, textbook and homework to understand and pass this exam.
IC: C’s get degrees
IG: My other grades in this class are high, A’s will make you happy
IC: cheat
IG: find someone who is strong on this subject and ask them to help me grasp the topic
Instead of doing all my work throughout the Thanksgiving break, I crammed in all my work on Sunday night.
IC: I’ll start all my homework on Sunday night.
IG: Instead of starting all my work on Sunday night, I could start my homework earlier so I’ll have more time to relax.
IC: I’ll fail the upcoming math test and do better in the next one.
IG: I’ll try and study my best so I instead of getting a failing grade, I’ll be able to get a reasonable grade.
IC: I’ll hang out with my friends and then do all my chorus in the house.
IG: If I do all my chorus first, I’ll be able to have more free time to hang out with my friends.
I failed m last two quizzes in math and its possible I could fail this upcoming test.
IC: I’m very bad at math so I deserve those grades.
IG: I’ve passed all my other quizzes and tests with 80s and above. I could do it again.
IC: I won’t get any better so I should just accept the grade.
IG: If i clearly still don’t understand the material, I still have m tutor willing to help me and other students that I could ask for some guidance.
IC: After I take this test, it’s all over. I’m failing this class.
IG: This isn’t the end. I still have time to study and get better to do great on my final which will definitely boost up my grade for the class.
I’ve been recently been gaining weight
IC: I’m Fat
IG: No, I’m not fat. I’ve just gained a few pounds. It’s not the end of the world.
IC: I’ll Continue to be fat for the rest of my life
IG: No, I will be going to the gym from now on and be fit.
IC: I’ve became a lazy person that only eats
IG: I am not a lazy person and will be more active and watch what I eat.
-I had a costumer complain about me at work.
IC: You suck at your job.
IG: You don’t suck at your job. You just need to learn how to ask for help.
IC: You have a horrible memory and you can’t remember what people ask you for.
IG: You’re just going through a hard time, try getting more sleep and eating better, it will boost up your concentration.
IC: You should get fired.
IG: Try to communicate better with the costumers, so you don’t get so overwhelmed.