1) What if anything- does it say to you when you contemplate speaking up about something that feels scary or like a stretch during an important meeting at work? When you think about making a career move that excites you? When you come up with a big idea? About starting a website or blog of some kind? When you walk into a party where you don't know many people? When you are feeling challenged as a parent, wife, or daughter? About reclaiming a creative hobby or sharing your creative work with others?When you're getting dressed in the morning? When you look in the mirror?

When you are trying on clothes in a store or getting dressed for an important event?

2) Sometimes, our inner critics take "inspiration" from people in on lives that abusive boss from years ago, the mean advisor from grade. ate school, a tough family member. Does your inner critic echo any external critics?

3) Sometimes, our inner critics have cultural sources. For example, you might see your inner critic as the archetype of "the perfect Southern wife" or "he ideal daughter in Chinese culture." What cultural archetypes does your inner critic embody or ask you to live up to?

4) Looking over your inner critic's common narratives, brainstorm five adjectives that describe your inner critic's personality. For example, maybe your inner critic is hyper or anxious or people-pleasing or stubborn.

5) Create a character. Bring your inner critic's voice to mind. Notice: Does it sound like a female voice or a male voice? An older voice or a younger voice? From there, start to imagine: If your inner critic were a person, what kind of person would it be? An old, stern professor? The popular girl in high school?

6) Create a character who personifies your inner critic. You can invent a character or pick a figure from film, literature, politics, or pop culture.

7) Build out a portrait of his or her life: Where does your critic live? What does he or she wear? What does he or she eat for breakfast? Name your character and begin to call it by its name when it shows up.

8) Journal about your inner critic character. What's he or she like? What would his or her name be?

9) Investigate your critic's motives. Think of something that your inner critic is talking to you about at this stage of your life. Close your eyes. Picture the character that you've created. Hear the inner critic saying that thing it says. Then, in your mind's eye, ask him or her, "Why are you saying that to me? What are you trying to achieve by saying that?"

10) Write a sincere "thank you, but no thank you" note to the inner critic.

) What are you prioritizing this week?

This helps partners understand where each other’s energy and focus are going, whether it’s work, family, health, or personal growth.

2) How can I support you?

A great way to show mutual care and teamwork by addressing any specific needs for the week.

3) Is there anything you need to express or share?

This opens up a safe space for communication, ensuring nothing is being bottled up.

4) What’s one thing I can do to make you feel loved this week?

A thoughtful way to intentionally meet each other’s emotional needs.

5) What do we want to do together this week?

This encourages carving out quality time to bond as a couple, even in busy schedules.

1. make person feel seen + heard

2. insert boundary - make I statements and express how it makes you feel

3. offer connection