Break the Cycle of Self-Criticism

 Mon 07 June 2021

Break the Cycle of Self-Criticism
It’s tempting to think that if you’re tough on yourself, you’ll perform better. But self-criticism can ruin your mood, focus, and productivity if you let it. Try to take a more balanced approach to evaluating your own performance with these strategies.

    (1) Avoid generalization. Resist the urge to zero in on a single negative event and instead consider your performance on aggregate. Think of a bell curve: Some days will be below average, and that’s normal.
    (2) Think about what could go “right.” To avoid focusing on the negative, consider positive “what if” situations. For example: What if this idea isn’t stupid, but is the breakthrough that moves the project forward? What if this proposal revolutionizes how we work as a team? What if the senior leadership team loves my presentation?
    (4) Timebox your feelings. Set a timer for between 30-50 minutes (the time it typically takes for feelings like shame to dissipate) and allow yourself to fully experience and process your emotions. Once the timer goes off, make a conscious choice about how to put those feelings behind you and move forward.

This tip is adapted from “Stop Being So Hard on Yourself,” by Melody Wilding