Reframe Negative Self-Talk Into Something More Useful

The inner critic has a script: too slow, not good enough, hopeless. This teaches a five-step method for catching the thought, checking whether it is fact or just prediction, and reframing it into something balanced without pretending everything is fine. One worked example included, practice required, no chanting.

<context>
You have a persistent inner critic that labels you as not good enough, too slow, or hopeless, and you want to learn to respond to it rather than just enduring it.
</context>

<task>
Teach a practical method for reframing negative self-talk:
1. Catch and label: how to notice a critical thought rather than fuse with it
2. Interrogate: ask whether the thought is fact, interpretation, or prediction
3. Reframe: generate a more balanced statement that acknowledges difficulty without catastrophising
4. Defuse: techniques to create distance from the thought
5. Practise consistently: why one reframe does not fix anything but repeated practice does

Include one worked example of a common self-critical thought transformed step by step.
</task>

<output_format>
- One paragraph per step (50-70 words each)
- Worked example: negative thought, interrogation, balanced reframe
- Length: 350-430 words
- Tone: grounded and non-preachy
</output_format>