Self-Criticism Monitoring Record
A diary for catching your inner critic in the moment - noticing what it says, the tone it uses, and the effect it has on you. This is about watching the critic with curiosity, before working on changing it.
Written by Tarun Vermani, Trainee Clinical Psychologist Last reviewed
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Self-Criticism Monitoring Record
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Catching the critic
Most of us carry an inner critic - a voice that comments on what we do, often harshly. For now, you do not need to argue with it or change it. The first step is simply to catch it in the act, and to do that with curiosity rather than judgement. Think of yourself as a kind observer, noticing what the critic says, the tone it uses, and the effect it has. Over a week or so, jot down the moments when the critic speaks up. You may start to see patterns: when it tends to appear, and what it tends to go for.
Inner-critic log
Each time you notice the critical voice, capture it here as soon as you can. Try to write down its exact words - the actual phrases it uses - rather than a tidy summary. Notice the tone, how it made you feel, and what you did next.
| # | Date | Situation / trigger | What the critic said - its exact words | Tone of the critic | Feeling & how strong 0-10 | Effect on what I did | Actions |
|---|---|---|---|---|---|---|---|
| 1 | |||||||
| 2 | |||||||
| 3 | |||||||
| 4 | |||||||
| 5 |
Over to you
Try it here — nothing you type is saved. Sign up to assign it and let clients complete it on any device.
When to use the Self-Criticism Monitoring Record
The Self-Criticism Monitoring Record is an interactive cognitive behavioural therapy (CBT) worksheet, most often used in CBT for low self-esteem.
It is designed to be used within therapy rather than as a standalone self-help tool: a therapist introduces it, works through it collaboratively, and helps make sense of what it surfaces. You can preview the full worksheet above, then assign it digitally for clients to complete between sessions on any device — or download it as a print-ready PDF.
How it works
Most people work through it in around 12 minutes. It moves through three short steps:
- Catching the critic — Most of us carry an inner critic - a voice that comments on what we do, often harshly. For now, you do not need to argue with it or change…
- Inner-critic log — Each time you notice the critical voice, capture it here as soon as you can. Try to write down its exact words - the actual phrases it uses…
- Over to you
Completed on the Formulate platform, your client's answers are saved automatically and shared straight back to you, so you can review them before the next session rather than waiting for a paper copy to come back.
The CBT approach behind it
In common with other CBT methods, the Self-Criticism Monitoring Record works by noticing the links between situations, thoughts, feelings, physical sensations and behaviour — and finding practical ways to change unhelpful patterns. The aim is not positive thinking but a clearer, shared understanding of what keeps a difficulty going — and practical, testable ways to change it.
Because it is a CBT tool it stays focused on the here-and-now links between thoughts, feelings, the body and behaviour, and it works best as one part of a wider course of therapy rather than as advice or a diagnosis.
Evidence & sources
This worksheet is grounded in established cognitive behavioural therapy theory and practice. Key sources include:
- Gilbert, P. (2009). The Compassionate Mind. London: Constable.
- Gilbert, P. & Procter, S. (2006). Compassionate mind training for people with high shame and self-criticism: Overview and pilot study of a group therapy approach. Clinical Psychology & Psychotherapy, 13(6), 353-379. doi:10.1002/cpp.507
- Fennell, M.J.V. (1997). Low self-esteem: A cognitive perspective. Behavioural and Cognitive Psychotherapy, 25(1), 1-26. doi:10.1017/S1352465800015368
For use alongside professional support
Formulate provides educational CBT resources for use with a qualified therapist. They are not a substitute for professional assessment, diagnosis, or crisis care.
If you need urgent help now:
- Emergency services: 999 — if you or someone else is in immediate danger
- Samaritans: 116 123 — free, day or night, 365 days a year
- SANEline: 0800 689 5555 — 4:30pm–10:30pm, every day
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