Imagine a friend in the same situation — what would you tell them? Tell yourself.

Your negative self-thought — if 100 people who know you heard it, how many would agree?

Write what your dearest friend would say in your worst moment.

When insulted, mentally say "perhaps they're right" — insult loses power.

Within you are parts — critic, scared, child. Meet them one by one.

Beneath noisy parts is a calm curious compassionate "Self" — meet it.

Ask 3 who know you to tell you "who you are in their eyes" — discover forgotten self.

Draw self as symbol/animal/scene — discover self unconsciously.

Each month, write 3 behaviors to start, 3 to stop, 3 to continue.

In unfair criticism, agree only with the "grain of truth" without entering defense.

When triggered, ask self: "what unmet human need?".

Each month's start, search your name on Google and review the first 3 result pages.