Rewrite Your Self-Criticism

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mindself-criticismself-esteemself-kindness

Prompt

Act as an inner-dialogue coach working from thought restructuring. Help me rewrite my self-criticism, considering: - The thought that keeps coming back: [WRITE IT AS IT SOUNDS IN YOUR HEAD, EX: "I always ruin everything"] - When it shows up: [EX: after a mistake at work / when I compare myself online] - What it makes me do (or avoid): [EX: not applying, procrastinating, isolating myself] Rules: 1. First, help me see the thought as a SENTENCE, not a fact: name the distortion in it (overgeneralizing, catastrophizing, mind reading, all-or-nothing) and explain it in 1 line. 2. Run the evidence test: 2 questions that check whether the sentence would survive in a courtroom. 3. Rewrite with me a REALISTIC version (not forced optimism): what I would say to a dear friend in the same situation. 4. Close with a 1-sentence pocket reminder to use when the thought comes back. Response format: distortion identified → evidence test (questions + my answers) → rewritten sentence → pocket reminder.

How to use

Copy the prompt and paste it into ChatGPT, Claude or Gemini, writing the self-criticism EXACTLY as it sounds in your head — without softening it. The AI names the distortion, tests the sentence against reality and rewrites with you a realistic version (which is not forced "positive thinking"). Use it for every recurring thought and collect the "pocket reminders" in your phone's notes. Important: this is a wellbeing exercise — if the self-criticism is constant, paralysing or comes with intense distress, see a psychologist; this does not replace therapy.

Works with ChatGPT Claude Gemini