Coaching practices for The Voice in My Head Never Shuts Up Judging Narrating Second Guessing and I'm So Completely Tangled Up in it That I Take Every Thought as the Gospel Truth Like There's No Space at All Between Me and the Running Commentary I Can't Step Back From

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Does this sound like the set of challenges you might be facing?

• The voice in my head never shuts up
• There’s this voice in my head that never shuts up
• There’s this nonstop voice in my head narrating and judging everything as it happens
• While I’m actually performing there’s this running commentary telling me I’m blowing it, and I take every word of it as fact in the moment
• The voice in my head feels like just me

Practices that may help

1. Watching the thinker
   Observe your own thoughts as a witness, instead of being lost inside them.
   The Power of Now, In Practice
2. Noticing the inner voice
   Recognize the constant mental narrator — and the fact that you are the one hearing it.
   The Untethered Soul, In Practice
3. Quieting the commentary track
   Notice the layer of continuous inner commentary on experience and practise resting in the experience itself.
   Pu: Taoist Simplicity and the Uncarved Block
4. Identify your Self 1 interference in real time
   Notice when your inner critic is instructing, judging, or catastrophizing — and name it as Self 1.
   The Inner Game: Quieting Self 1
5. Name and externalize the inner critic
   Give the critic a name and treat it as a character, not the truth about you.
   Working With Your Inner Critic
6. Name and disarm the inner critic
   Give the critical voice a name and recognize it as a character, not the truth.
   The Artist’s Way, Made Practical
7. Take an initial inventory of your parts
   Name the recurring inner voices, emotions, and reactions — one per part — without judgment.
   IFS Parts Mapping, Made Practical
8. Working with Multiple Selves (Chair Work in CFT)
   Give voice to different internal parts — the critic, the anxious self, the compassionate self — to understand and change the dialogue.
   Compassion-Focused Therapy: Calming the Inner Critic
9. The inner critic dialogue
   Give the inner critic a voice on paper and then respond — the goal is dialogue, not silencing.
   Shadow Work
10. Replace harsh self-criticism with compassionate self-enquiry
    When the inner critic fires, respond with curious investigation rather than more demands.
    Radical Openness: The RO-DBT Approach to Overcontrol and Loneliness

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