Meeting the Critic — 7-Day IFS Practice

In Internal Family Systems (IFS), the Critic is a protector who often carries the burden of shame, fear, and pressure. This practice helps you meet the Critic with compassion so it may soften into a wiser, gentler role.

Day 1 — Noticing the Critic

Say gently: “Ah… the Critic is here.” Notice the body’s response. End with gratitude.

Day 2 — Unblending

Create a little space between you and the Critic. “I’m here with you.”

Day 3 — Curiosity

Ask: “What are you trying to help me with?” Listen without judgment.

Day 4 — The Deeper Question

Ask: “What are you afraid would happen if you didn’t speak this way?”

Day 5 — Appreciation

“Thank you for trying to protect me.”

Day 6 — What It Needs

“What do you need from me so you don’t have to work so hard?”

Day 7 — A New Role

Invite the Critic into a gentler role—Advisor, Discernment Part, Insightful Guide.

Short Audio Script

A gentle 5–7 minute script for meeting the Critic with clarity and compassion.

(Insert the audio script text here, or link to an MP3 recording once created.)

Common Subpersonalities

Managers: Critic, Pleaser, Planner, Controller, Achiever…
Firefighters: Comfort-Seeker, Numb-er, Escaper, Rebel…
Exiles: Lonely Child, Ashamed One, Abandoned One…
Healthy roles: Discernment Part, Creative One, Playful One…

It all belongs in LOVE — G. Ross Clark