Authentic Leadership Conversations™ Action Worksheet Topic: “Who do you think you are?” – How do I manage my inner critic (negative inner voice)? And how is this limiting my leadership and my life? The following worksheet will assist you in becoming more aware of “the inner critic” as it relates to your leadership and your life. It will also support you in taking the first steps to beginning to lead, and live, with a bit more freedom from your inner critic. Three to consider about the inner critic: First, it will always be there and as you become aware of it, it may become even louder, Second, it is possible to shift how you experience the inner critic when it comes up and to reduce its impact on your life, and Third, compassion is the gateway – both for others and for yourself. Exercise to develop awareness of the specifics of your inner critic The first step is to become aware of your inner critic – what it sounds like, what looks like (Do you have just one critical voice, or do you have an entire committee?) and most importantly - what the messages are that it is saying to you. Because the inner critic may have been a part of your mind for a very long time, it may always be there. What we are trying to do with these exercises is to support you in seeing it for what it is, and to grow your capability to step back when you hear it, to keep your perspective and to minimize the impact it is having on your leadership and your life. Is the critic correct? Or is it a “tape” that is just playing over and over again from an earlier part of your life that is no longer serving you? ©2015 Authentic Leadership Global™ • LeadAuthentic.com Answer the following questions to get to know your inner critic a bit better: a) What does my inner critic sound like? (high pitched, low volume, soft, loud, etc.) b) What does my inner critic (s) look like? (an angry schoolmaster, a monster, a troll, etc.) c) What are the messages my inner critic is saying to me? (that’s stupid, who do you think you are?, you’re ugly, what a failure, etc.). Note – this may take time and be different in different situations. d) How are these messages impacting my leadership? My life? ©2015 Authentic Leadership Global™ • LeadAuthentic.com e) What would I be like if I lived free of this inner critical voice? What would it feel like? How much less energy would I expend on worry? f) What am I learning about myself? What one thing can I do differently as a result? Practice to take action to live in spite of your inner critic When you begin working with the inner critic you are learning to create a different way of thinking about your life (imagine re-hardwiring your brain) – a new way that may feel uncomfortable if your automatic pattern (like many others) is to adopt a negative perspective most the time. Give yourself a chance. Remember it will take time and compassion for yourself as you begin these practices. Use the following Action Plan to become aware of your choices regarding what to pay attention to, and to begin rebalancing your thoughts: 1. Once a week, see if you can catch your inner critic in the act. As soon as you become aware, take 10 minutes to complete this exercise. It is important to rebalance the thoughts as soon after as possible in order to minimize the energy you spend on the situation, and to begin training your mind. a) Write down exactly what it is saying to you and how you are feeling as a result. My inner critic is saying the following right now (i.e. “that person thought what you said was stupid – didn’t you see her ©2015 Authentic Leadership Global™ • LeadAuthentic.com furrowed brow”): b) Write down an alternative, more balanced message for yourself. A more balanced way for me to think about this situation is the following (i.e. “I noticed that the person I was talking to had a furrowed brow – they may have been thinking of a question about what I was presenting”): c) Notice how each feels when you re-read them to yourself. It is important to begin to notice how the inner critic is impacting you physically so you can learn to let this go. ©2015 Authentic Leadership Global™ • LeadAuthentic.com When I read the inner critic’s statement I feel: When I read the more balanced statement I feel: 2. Ask yourself how you would interpret this situation from authentic self (without the filters of your critical voice). Listen to your intuition regarding what your truth is in the situation. Re-interpret it using this perspective. And notice how it feels to let your inner critic go (for now). The balanced, objective way to think about this situation, when I listen to my intuition, and am aware of my inner critic, is (i.e. I am learning that I am an extrovert and as such I process by talking through things. Others may be introverts, and they may process by thinking through things before they respond. This person may be processing and when they do, they furrow their brow. I notice my inner critic, and the assumptions it is causing me to make, and I need to check them out before I come to a conclusion. I need to ask the person next time I see him/her, what was on his/her mind when I noticed their furrowed brow.”): The more balanced, and emotionally mature way to interpret this situation is: ©2015 Authentic Leadership Global™ • LeadAuthentic.com A practice for checking out projections One of the things that can be occurring when we are critical of others and making judgments, is that our inner critic is being misplaced onto them. This is called projection. We project something onto them when it is too uncomfortable to see it in our self. (i.e. that person is so loud and talks to much; vs. I can be loud and talk too much). Becoming aware of these parts of ourselves and accepting them can be helpful to developing compassion / empathy for ourselves and others. When you are having a hard time with a person and you notice your judgments arising answer the following questions: a) What is it about this person that I am having such a hard time with? Specifically it is the following (i.e. He is so controlling and is micromanaging me on this project): b) Using the word “I am” – substitute in the behaviours that are bothering you about the other person (i.e. I am so controlling and I micromanage others at times) and write a statement about yourself: I am also: c) Write down an example of a time you experienced this in yourself. An example of when I was like this was: ©2015 Authentic Leadership Global™ • LeadAuthentic.com d) Once we realize that we are all just trying to be the best we can be, and we are perfect including our imperfections, we can have more compassion (or empathy) for ourselves and others. e) Reflect on how having more empathy (one of the foundational competencies of emotional intelligence) can support you in your leadership and your life? Two other practices for “in the moment” inner critic management 1. When we have an orientation to the critical, it helps to develop a different inner voice – one of compassion. For the next 6 months - Whenever you are meeting with someone and you notice your judgments arising, practice staying curious with the person and staying connected. Notice how this feels vs other times when you go to immediately to judgment and criticism. Notice how the person responds in each situation and how it feels for you. How can this support you in having compassion for yourself as a leader? Compassion for others? What can you do differently as a result? 2. In the moment when you catch your inner critic at play, notice it for what it is – just one of the many thoughts that will occupy your mind today. Laugh and say – “oh that’s interesting”, and let it go. By giving the inner critic less “air play” we give it less energy and it dissipates more quickly. ©2015 Authentic Leadership Global™ • LeadAuthentic.com ©2015 Authentic Leadership Global™ • LeadAuthentic.com The Arc of Intense Energy The arc of intensity occurs with every breath and is amplified during difficult and or uncomfortable situations. It can be difficult to stay present in each moment and particularly to uncomfortable emotions that feel like a wave of intense energy which builds and builds and then eventually dissipates – this experience is depicted below as an arc. When you are unaware, at the peak of the arc, you go to old, automatic patterns to deal with situations. When you are aware, on the other hand, you are able begin to notice the energy intensifying, you practice deep breathing, feeling the emotions as they arise, you listen to the guidance of your intuition as you sense something going on internally, and you are able to maintain your perspective and can choose a response that is appropriate for the moment. This is an advanced ability found in an emotionally mature and authentic individual and takes time and practice to be able to master. ©2015 Authentic Leadership Global™ • LeadAuthentic.com Think of how self managing through the arc of intense energy will support you with this topic. What is your old, automatic pattern? What is a new behaviour or belief or attitude you would like to choose instead? Practice noticing your breath as your body goes into fight or flight. Begin deepening your breathing. Also ask a question using the word “curious” to distract your mind and give you just a moment to regain your perspective and return to present in the conversation. Resources “Loving What is”, Byron Katie. “Taming Your Gremlin”, Rick Carson. Quote for reflection “As we learn to be present to our lives and open to the moment, miracles begin to happen. One of the greatest miracles is that we can drop a habit that has plagued us for many years in a minute. When we are fully present, the old habit lets go, and we are no longer the same. To experience the healing of our oldest and deepest wounds through the action of awareness is the miracle we can all count on. If we follow this map of the soul into the depths of our hearts, hatred will turn into compassion, rejection into acceptance, and fear into wonder.” ©2015 Authentic Leadership Global™ • LeadAuthentic.com