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