Your inner critic is sneaky. Journaling has helped me with this for decades, so here are my ten favorite journaling prompts to quiet your inner critic.

It slips into your thoughts, repeating stories like “You’re not enough” or “You’ll never get this right.” Left unchecked, those words become the lens you see yourself through. We all know that we are our own greatest critics, and seeing ourselves in this way is not helpful whatsoever.

Journaling is one of the easiest and most powerful ways to break that cycle of negative self-talk. By writing down your thoughts, you take them out of the shadows and out of your head and put them where you can see them, question them, and reshape them.

Here are ten of the most powerful journaling prompts designed to quiet your inner critic, shift your perspective, and help you practice more self-compassion.

1. What evidence do I have that this thought is true? What evidence shows it’s not?

The critic thrives on assumptions. Looking for proof weakens its grip. Reflect on this and ask yourself in different ways whether this is actually true or simply a figment of your colorful, over-the-top imagination.

2. If a friend had this thought, what would I say to them?

Often, we extend compassion to others that we withhold from ourselves. We are so good with advice when it comes to everyone else, but when we are in the thick of things, we overlook self-compassion entirely.

3. Is this thought helping me grow or holding me back?

Not all thoughts deserve your attention. Pause and really examine whether this thought is helping you. If so, how? And if not, lay it out and get clarity on all the ways it is holding you back.

4. What’s another way to interpret this situation?

Reframing creates space for possibility instead of blame. You know what they say, it’s all in your perspective. Start with a small but tangible shift in the story you’ve been telling yourself. How can you look at this in a way that feels more powerful and uplifting?

5. If this thought weren’t here, what would I do differently?

Notice the action your critic is blocking and reclaim it. How would things change if you cut this thought out entirely?What would feel lighter or more possible?

6. What’s one thing I did well this week that I haven’t acknowledged?

Balance your inner dialogue by naming wins, no matter how small. Recognizing accomplishments helps you step into affirmation instead of looping in what-ifs and lack.

7. What does my inner critic sound like? Where did that voice come from?

Tracing the critic’s origin helps you see that it is not truly yours. It came from somewhere. What was the trigger that sent you down this rabbit hole?

8. What would my best self say to me right now?

Give space to your wiser, kinder inner voice. Tap into reason, wisdom, and self-love. What kind words would actually help you in this moment?

9. What’s one boundary I can set with myself around negative self-talk?

Boundaries aren’t just external. You can set them with your own mind. Choose one simple boundary that helps rein in the mental noise and chatter.

10. How would I show up if I believed I was enough right now?

Imagine living from worthiness instead of criticism. How different could things be if you trusted your own magic, power, and self-worth? Sit with this. If it feels right, make a list.

You don’t have to get rid of your inner critic overnight. That’s not how this works. But every time you sit down and write, you loosen its grip just a little. You start to see your thoughts instead of being swallowed by them.

Over time, those small moments of awareness add up. The voice inside you begins to soften. It becomes more honest, more compassionate, and far more supportive than the one that kept tearing you down.

If negative self-talk has been running the show for a while, that doesn’t mean anything is wrong with you. It just means it’s time to listen differently.

✨ If you want a quick starting point, I’ve created a free guide with five simple prompts to help quiet your inner critic when it’s loudest.

👉 And if you’re ready to go deeper, my Inner Critic Bundle includes The Anxiety Alchemist and The Self-Inquisition Guide to help you unpack anxious thoughts and understand where your self-talk really comes from.