The Inner Critic Reframing Cheat Sheet

Framework by Grace Keys • Author of Stop Overthinking, Start Doing

Core Anchor: Feelings ≠ Objective Facts

Response Speed: Under 30 Seconds

The 3-Step Cognitive Defusion Intercept

1 CATCH (Defuse)

Say: "I notice my brain is generating a catastrophic narrative." You are the conscious observer, not the thought.

2 CHECK (Cross-Examine)

Ask: "What is the hard empirical evidence? Would I speak to a beloved friend in this scathing, contemptuous tone?"

3 CHANGE (Reframe)

Replace catastrophic absolutes with Quiet Realism. Identify the single 60-second micro-step to resume execution.

4 Common Critical Distortion Loops • Grounded Realism Counters

Keep visible at desk or workstation

When The Critic Says (Cognitive Distortion)	Reframe with Quiet Realism (Objective Fact)
"You have no idea what you're doing here. You don't belong and everyone knows it."	"Nobody has all the answers. I have the competence to research, ask targeted questions, and figure this out one calm step at a time."
"Everyone noticed you failed. You completely humiliated yourself."	"Spotlight effect. People are absorbed in their own obligations. One imperfect moment is an isolated event, never an identity."
"If you can't do it 100% perfectly, don't bother doing it at all."	"B-Minus output executed today builds real skill and compounding momentum. Perfect ideas in my head create zero impact."
"You should be much further along in life by now. Look at what everyone else has achieved."	"I am on my own distinct timeline. Comparing my unedited behind-the-scenes to other people's curated highlight reels is an illusion."

Write 1 phrase each before sleep

1. One Courageous Action

e.g., Sent the difficult email; spoke up.

2. One Moment of Showing Up

e.g., Opened the document despite fatigue.

3. One Act of Kindness to Myself

e.g., Drank water; walked instead of doom-scrolling.