That voice in your head that says:

“You’re not doing enough.”
“You always mess things up.”
“Why can’t you just get it together?”

We all have an inner critic—and for many of us, it’s relentless. But in Internal Family Systems (IFS), the inner critic isn’t just there to torment you. It’s a protector part trying (awkwardly) to keep you safe—from failure, judgment, or old emotional pain.

And the best way to calm it isn’t to shut it down—it’s to listen to it with compassion.

Here are 3 powerful journaling prompts to help you meet your inner critic, understand what it’s trying to do for you, and begin softening its grip.

✍️ Prompt 1: “What are you afraid would happen if you stopped criticizing me?”

This question goes straight to the heart of your critic’s mission.

You may hear:
“You’ll get lazy.”
“Other people will judge you.”
“If I’m hard on you, no one else can hurt you first.”

When the critic feels safe enough to answer, it often reveals how much pressure it’s under.

✍️ Prompt 2: “How long have you been trying to protect me?”

Critics usually take on their role early in life, often mirroring voices from the past—parents, teachers, coaches, or peers.

You might discover your critic part has been working non-stop for years.
Recognizing this builds empathy and begins to shift the dynamic.

✍️ Prompt 3: “What do you need from me right now to feel safe enough to relax?”

Once your critic feels heard, this is the invitation for change.

It might ask for things like:
“Take your time—don’t rush this.”
“Promise to stay aware and try your best.”
“Just check in with me before big choices.”

This opens the door to collaboration—not control.

💡 Pro Tip: Respond as Your Self

In IFS, healing comes from your Self—the calm, compassionate part of you that can listen without fear.

After each prompt, take a moment to respond back:

“I see how hard you’re working to protect me.”
“Thank you for helping me—even if it’s been hard.”
“You don’t have to do this alone anymore.”

This is how your inner critic begins to soften—not through force, but through trust.

Related Reading

• Shame, Perfectionism & the Inner Critic: Why These Parts Show Up (and What They Really Need)
• IFS Journaling for Emotional Clarity (Free PDF Download)
• IFS for Self-Sabotage: Why You Block Your Own Progress
• IFS for Anxiety: Meet the Parts Behind the Panic
• Take the Parts quiz to learn more about your Inner World

Your inner critic isn’t cruel—it’s just scared.

And when you meet it with kindness, it no longer has to yell to be heard.