Module 3week 3 of 8
The Inner Critic
See your Critic, then shrink it
Created by Dr John Forbes, Clinical Psychologist, and Hannah Nyx, registered arts therapist (AThR)
or download the workbook as a PDFModule 3week 3 of 8
Welcome to The Inner Critic
Last week, you made a first map of your modes. This week, you'll take a closer look at one of them: the Inner Critic, the voice inside that is hard on you. You'll draw it as a character, then draw it again, much smaller, with your Healthy Adult close by.
Everything here stays in the present. You won't be asked where your Critic came from or whose voice it sounds like, and you can skip anything that doesn't suit you.
Time
About 45 to 75 minutes in total. Most people spread it over two or three sittings.
You'll need
Two sheets of paper, or the pages in your workbook, a pencil, and coloured pencils or crayons. You can also make both drawings on screen.
Art skill
None needed. A few lines, a scribble or a blob of colour all count.
Your workbook
This week's pages as a PDF, with a page for your Critic, a page for your Critic smaller, and a tracker for your numbers. Print the pages you'd like to use, or write on them in a PDF app.
You're welcome to print it for your own personal use.
What's inside
- Is this right for you right now?3 minutes
- Check in30 seconds
- Learn The voice that is hard on you8 to 10 minutes
- See How a Critic gets smaller5 minutes
- Make Shrink the Critic30 to 40 minutes
- Reflect Your Critic, from the outside10 to 15 minutes
- Settle Kind Hand3 to 5 minutes
- Support If things get hardany time
Bring your toolkit
- Your 0 to 10 scale, and your own words for a 3, a 5 and a 7
- Your pause rules, so you know when to stop and settle
- Your calm place image, or a colour or object you like
- Your container, for anything that needs to wait
Not quite ready? If Module 2's checklist isn't ticked off yet, spend a little longer there first. This module will wait for you.
Nothing you type, draw or choose on these pages is saved or sent anywhere. It all clears when you leave or refresh the page, so keep anything you'd like in your workbook or journal.
Before you begin
Is this right for you right now?
This course asks you to slow down and get to know some tender sides of yourself. For most people that feels interesting and manageable. For some people, at some times, it can stir up more than is helpful.
Please wait, or use this course only alongside a therapist, if any of these are true for you right now
- You're in crisis, or you're having thoughts of suicide.
- You're currently harming yourself.
- You often lose track of time, or feel unreal or outside your own body.
- You're having flashbacks, where a painful memory feels as if it's happening again.
- You're experiencing psychosis (for example, hearing or seeing things other people don't) or mania (for example, very high energy, racing thoughts and little need for sleep).
- You're living with an eating disorder that is active at the moment.
- Something traumatic happened to you recently, in the last few months.
- You're in a relationship or a living situation where you don't feel safe.
Draw It Out is designed for adults aged 18 and over.
If any of these apply to you, it doesn't mean the ideas here aren't for you. It means the timing or the setting needs care. You could wait until things feel more settled. You could work through the course alongside a psychologist, counsellor or arts therapist. Or you could talk to your GP about what kind of support might suit you now.
If you're thinking about suicide, or you're not safe, please contact someone now. Call Lifeline on 13 11 14 at any time, 1800RESPECT on 1800 737 732 if you're affected by domestic, family or sexual violence, or 000 if anyone is in danger. There are more options on the Support page.
Before this module
This module looks closely at the voice that is hard on you. If yours has been saying that you deserve to be hurt, or that others would be better off without you, please don't work with it on your own. Talk to your GP or a therapist first. You could do this module alongside a therapist, or come back to it when things feel steadier. If it's saying this right now, call Lifeline on 13 11 14, or 000 if anyone is in danger.
Check in30 seconds
Check in
Check in at the start of every sitting, not just the first one. Notice how you feel right now, and rate your distress from 0 to 10.
How distressed do you feel right now?
Tap your number. You can also write it in the tracker in your workbook, or in your journal.
Thanks for checking in. Carry on, and keep checking in with yourself as you go. If your number climbs to 7 or above, stop and go to Settle.
Skip today's art. Go straight to Settle, then do something ordinary and comforting. Come back to the rest of the module another day.
If this is your first number this week, also reread 'Is this right for you right now?'
Go straight to Settle, whatever your number. Ground yourself first. Press your feet, or your hands, against something solid, and name five things you can see. Keep your eyes open for every exercise today.
Use these anchors, and your own words for them from Module 1
- 0calm and settled
- 3a bit unsettled, but easy to manage
- 5stirred up, but you can think clearly
- 7very upset, hard to think clearly or stay present
- 10the most distressed you can imagine
If you're having thoughts of suicide, or urges to harm yourself or someone else, don't start today. Call Lifeline on 13 11 14 now, or 000 if anyone is in danger.
This sitting
These pages don't keep your numbers. Write them in the tracker in your workbook, or in your journal, if you like.
Learnwith John
The voice that is hard on you
About 8 to 10 minutes to read
Hi, it's John again. Last week you met the four families of modes. This week, we look more closely at one of them: the Inner Critic, the voice inside that is hard on you.
What the Critic sounds like
Most people know this voice. It often runs in the background, like a commentary on everything you do. It tends to speak in 'you' statements: 'You've done it again.' 'You're not good enough yet.' 'You're falling behind.'
Here's one way to spot it. The Critic is usually far harsher than anything you would say to a friend. If a friend forgot something important, you might say, 'That happens. What would help next time?' The Critic is more likely to say something like this:
Typical. You can't do anything right.
That happens. What would help next time?
Noticing the voice is the first step back from it.
In this lesson
If your Inner Critic gets very harsh, or you have thoughts of suicide, please reach out now. Call Lifeline on 13 11 14, any time, day or night, or 000 if anyone is in danger.
Two sides of the Critic
The Inner Critic has two sides. They sound alike at first, but they want different things, and they need different responses.
The Taskmaster
pushes
What it says
- Not good enough yet.
- Try harder.
- Rest when it's all done.
What it seems to want
to get things done, and keep you ahead of criticism
What helps: keep the standard, change the tone
The Harsh Judge
punishes
What it says
- It's all your fault.
- You don't deserve a break.
- Who do you think you are?
What it seems to want
to make you pay for your mistakes
What helps: a firm limit. It doesn't get a vote.
The Taskmaster pushes: more, faster, perfect, never enough. It can make rest feel lazy, and it keeps raising the bar. Underneath, it seems to want to get things done and keep you ahead of criticism.
The Harsh Judge punishes. It blames and shames. It calls you names, says you're no good or a burden, and tells you that you don't deserve good things. It seems to want you to pay for your mistakes.
Many people have both. For some, the Taskmaster is loud and the Harsh Judge is quiet. For others, it's the other way round, and some days one takes over, then the other.
Try this week
When you notice your Critic, see if you can tell which side is speaking. Is it pushing you, or punishing you? There's no need to answer it. Noticing is enough for now.
If your Harsh Judge says you're a burden, or that others would be better off without you, please reach out now. Call Lifeline on 13 11 14, any time, day or night, or 000 if anyone is in danger.
Why the Critic is there
Nobody's Critic arrives out of nowhere. It usually formed for a reason, and its methods made a kind of sense.
- to stay out of trouble
- to fit in
- to get in first
For many people, the Critic started as a way to stay out of trouble, to fit in, or to get in first, before anyone else could criticise them. If you push hard enough, perhaps nobody will find fault.
These days, the Taskmaster's methods tend to cost more than they help. The Harsh Judge's methods only hurt. In my experience, shame and pressure rarely help anyone do their best. People tend to do well, and feel steadier, when the voice inside is fair and kind.
Understanding why the Critic is there isn't the same as agreeing with it.
So the aim isn't to win an argument with your Critic. It's to keep what's useful from the Taskmaster, and to set a firm limit with the Harsh Judge. Here's how.
You don't need to look back
You don't need to work out where your Critic came from, or whose voice it sounds like. This course won't ask, and you don't need to know in order to work with it today. If a memory starts to come up, stop and settle. Your container is there for anything that needs to wait.
What helps with each side
The Taskmaster: keep the standard, change the tone
Some of what the Taskmaster wants is worth having. Doing things well, keeping promises and caring about your work can all matter to you. The trouble is the way it asks: never satisfied, never resting, never kind. So you can keep the standard, in a kinder and more realistic form.
The Harsh Judge: a firm limit
The Harsh Judge is different. It doesn't help you do things well. It only hurts, so it doesn't get a vote. You don't need to argue with it, win the argument or make peace with it. Instead, your Healthy Adult sets a calm, firm limit, the way you would step in if someone spoke to a friend like that.
It may feel strange at first, and the Harsh Judge may not go quiet straight away. That's common. Each time you set the limit, you're practising it. If it gets louder or harsher instead, stop and go to Settle.
The Harsh Judge doesn't get a vote.
The Critic is not you
Here's something worth holding onto. The Critic is not you, and it isn't the truth about you. It's a mode, which means it can be noticed, named and turned down.
- Notice it
- Name it
- Turn it down
Noticing sounds like, 'There's the Critic again.' Naming it, even with a nickname, puts a little space between you and the voice. Turning it down is what this week's art is for.
Why drawing helps
When the Critic is only a voice inside, it can feel huge and everywhere. On paper, it becomes something you can look at from the outside. You can move it, shrink it, put a frame around it and put it away.
How to draw it
Draw your Critic as a creature, a kind of weather, an object or a shape. Never draw it as a real person, and don't try to work out whose voice it is. You don't need to know that to make it smaller.
- A creature, like a grumpy little monster
- A kind of weather, like a storm cloud
- An object, like a buzzing alarm clock
- A shape or a scribble, sharp or tangled
Next, Hannah will show you how to draw your Critic, and then how to shrink it.
Seewith Hannah
How a Critic gets smaller
About 5 minutes
Hi, it's Hannah. This week you'll make two drawings: your Critic as a character, and then your Critic again, much smaller, with your Healthy Adult close by. Here's how they come together. The numbers match the steps further down this page.
In this example, the Critic is a grey storm cloud with a frown, called the Grump. On the second page it's tiny, tucked in a corner frame, and a big warm sun stands for the Healthy Adult, saying, 'That's enough.' Yours can look completely different.
A few tips before you start
- Keep it simple. A few lines are enough to make a character.
- If it helps, give your Critic a slightly silly shape or name. It can make the voice feel less powerful.
- Words are optional. A scribble in a speech bubble shows the tone without the words.
- If drawing it stirs up a lot, stop and go to Settle.
Three Critics on paper
These examples were made for this course, to show how different a Critic can look, and what each person did next. John has added a note on what each one shows.
Dev's Critic
Dev drew their Critic as a dark storm cloud with a megaphone. On the second page, it's a tiny cloud inside a jar, and a big stick figure holds up one hand. That raised hand is a limit. It says, 'That's enough,' without a single word.
Example artwork made for this course. The person described is fictional.
Ana's Taskmaster
Ana's Taskmaster is a robot with a clipboard and a stopwatch. Ana noticed one standard worth keeping, which was checking their work, and wrote it on a sticky note in a kinder form. Part of working with the Taskmaster is choosing which standards to keep.
Example artwork made for this course. The person described is fictional.
Kai's Critic
Kai's Critic is a tangle of dark scribbles, with no face at all. On the second page, it's a small scribble behind a line, with a big, warm circle beside it. An abstract Critic works as well as a character does.
Example artwork made for this course. The person described is fictional.
What to notice in a second drawing
- Size: how big is the Critic now?
- Distance: how far is it from the middle of the page?
- The Healthy Adult: how big is it, and how close?
- Words: what does the Healthy Adult say, if anything?
There's nothing to work out. Noticing is enough for now.
Your Critic will look different from all three. Every Critic does.
Makewith Hannah
Shrink the Critic
About 30 to 40 minutes. You can split it into two sittings: your Critic first, then the smaller version.
Before you start. Stop and settle if your distress reaches 7 or above, if a painful memory starts to come back, or if you feel foggy or far away. Put your art away and go to the Settle page. You can come back to it another day, or not at all.
If you have thoughts of suicide, or urges to harm yourself or someone else, stop and call Lifeline on 13 11 14 now, or 000 if anyone is in danger.
Starting a new sitting? Check in first. If you need to stop, go to Settle.
No art skill is needed. A few lines, a scribble or a blob of colour all count. The aim isn't a good picture. It's to see your Critic from the outside, and then to make it smaller.
Go gently
- Draw your Critic as a creature, a kind of weather, an object or a shape. Never as a real person, and don't try to work out whose voice it is.
- Words are optional. If the Critic's words are very harsh, use a scribble instead, or leave them out.
- If drawing it starts to bring up memories, stop and settle.
- If your Critic says you deserve to be hurt, or you have thoughts of suicide or self-harm, stop now. Call Lifeline on 13 11 14, or use the support options straight away.
Choose your version
Full version (30 to 40 minutes)
Follow the seven steps below, on paper, on the pages in your workbook, or on screen.
Low-energy version (about 10 minutes)
On one page, draw a small scribble in a corner for your Critic, and a large circle for your Healthy Adult. That's a complete version.
No-materials version
Choose a small object for your Critic, such as a bottle cap or a paper clip, and put it on the far side of the room. Choose a bigger object for your Healthy Adult and keep it close. Notice what it's like to have the Critic small and far away. When you've finished, put both objects back where they belong.
What you'll need
- two sheets of plain paper, or the two drawing pages in your workbook
- a pencil
- coloured pencils or crayons
Optional extras
For collage, you can also use old magazines, scissors and a glue stick. Use non-toxic materials, and take care with scissors. Leave out photos of people. If a picture in a magazine stirs something up, turn it face down and choose another.
Part one: draw your Critic
About 15 minutes
- 1
Draw your Critic as a character
Check in first. Then, on your first sheet, draw your Critic as a character: a creature, a kind of weather, an object or a shape. Not a real person. Keep it simple. A few lines are enough, and you can add colour if you like. Stuck? There are ideas to borrow below.
- 2
Give it a name, if you like
Some people choose a name that's a little silly, like the Grump or Busy Bee. A name can make the voice feel less powerful. You can also leave it unnamed.
- 3
Add a speech bubble
If you feel ready, add a speech bubble with one thing your Critic often says. A scribble that shows its tone works too, and you can skip words altogether. If its words turn to self-harm or suicide, stop and call Lifeline on 13 11 14.
If your Critic's words say you're a burden, or that others would be better off without you, please reach out now. Call Lifeline on 13 11 14, any time, day or night, or 000 if anyone is in danger.
If your Critic joins in
As you draw, your Critic may comment on the drawing itself, with something like, 'That's not good enough.' That's common, and it's a chance to see the Critic at work. Notice it, name it, 'There's the Critic,' and keep going if you can. Wobbly lines are welcome here. If it turns harsh, or your number climbs towards 7, stop and settle.
Stopping here for today? Put your Critic drawing away first: fold it, close the workbook, or put it somewhere out of sight. Then finish with Settle and the check-out, and make the smaller version another day.
Part two: shrink the Critic
About 15 minutes. Starting a new sitting? Check in first.
- 4
Draw it again, much smaller
On your second sheet, draw your Critic again, much smaller and further away. You could put it in a corner, behind a fence, inside a small box or far up a hill. The page in your workbook has a small frame in one corner, if you'd like to use it.
- 5
Bring in your Healthy Adult
Draw your Healthy Adult nearby, bigger than the Critic and closer to the middle of the page. A stick figure, a sun or a simple shape is all you need.
- 6
Give your Healthy Adult a voice
Add one short, firm thing your Healthy Adult says to the Critic, such as 'That's enough.' If your Critic is mostly a Taskmaster, try something kinder, such as 'Good enough is good enough today.' There are more ideas below.
- 7
Put the first drawing away
Fold your first drawing and put it somewhere out of sight, such as an envelope, a folder or a drawer. If you like, picture it going into your container as you do. If it's in your workbook, fold the page over or clip a sheet of paper over it. Keep the second drawing where you can see it.
Or make both drawings here, on screen
Draw with a finger, a pen or a mouse, or borrow an idea. Then shrink your Critic onto the second page, and bring in your Healthy Adult.
1My Critic
Your first drawing is folded away.
Keep the second one where you can see it.
Draw your Critic here, or borrow an idea below.
Stuck? Borrow an idea
A scribble shows its tone without the words. On paper, you can write one thing it often says, if you feel ready.
2My Critic, smaller
When your Critic is ready, draw it again, much smaller.
5Bring in your Healthy Adult
6Give your Healthy Adult a voice
Start again? This clears both drawings.
Your drawings stay on this page. Nothing is saved or sent anywhere, so save the second one as a picture if you'd like to keep it.
When you've finished
Sit back and look at your second drawing for a moment: the Critic, small and far away, and your Healthy Adult close by. Notice what your body does. It might settle a little, tighten or stay the same. All of these are common.
Then go on to Reflect, or take a break. If you're stopping for today, you could finish with Settle and the check-out.
If it doesn't go to plan
If the Critic won't stay small, that's common, and it isn't a failure. Draw it smaller again, or give it a lid, a fence or more distance. You could also move your Healthy Adult closer, or add more of its warm colour. If it still feels too big, stop and settle, and try again another day. If your Critic starts commenting on how this went, that's the Critic talking. Notice it and name it.
If your Healthy Adult is hard to picture, a circle of warm colour is enough for now. You'll spend a whole module with it later, in Module 6.
Other ways to make it
- Use a drawing app on a phone or tablet.
- Cut a Critic shape from a magazine, such as an object, an animal or a pattern, and stick it down small, in a corner. Leave out photos of people.
- Describe your Critic in a few words instead of drawing it, then write the words small.
- If your hands get tired or sore, ask someone you trust to make the marks while you tell them what to draw.
Reflectwith John
Your Critic, from the outside
About 10 to 15 minutes
Answer as many or as few prompts as you like, and skip any you'd rather leave. Words, colours and marks all count. If a prompt stirs up more than you expected, leave it and go to Settle.
Starting a new sitting? Check in first.
- 1
If you don't notice a Taskmaster in your Critic, skip this one.
Taskmaster or Harsh Judge?
Tick any signs you notice in your own Critic. There's no score. It's a way to tell the two sides apart.
Taskmaster signs
Harsh Judge signs
If your Harsh Judge says you're a burden, or that others would be better off without you, please reach out now. Call Lifeline on 13 11 14, any time, day or night, or 000 if anyone is in danger.
- 2
Is your Critic more of a Taskmaster, a Harsh Judge, or a mix of both?
- 3
- 4
Which of the Taskmaster's standards is worth keeping, in a kinder and more realistic form?
This one is for the Taskmaster only. The Harsh Judge's words aren't standards to keep, so leave them out of this table.
- 5Ideas to borrow:
Nothing you write here is saved or sent anywhere. Copy anything you'd like to keep into your workbook or journal.
Something to keep
Draw your small Critic in the frame, and write your Healthy Adult's short reply underneath. In Module 8, you'll copy it onto a wallet-sized card, with the other small symbols you've collected.
Draw on paper, or here with a finger, a pen or a mouse.
Settle3 to 5 minutes
Kind Hand
Every module ends here, with a short practice to help you land. If your check-in was 7 or above and you've come straight here, you made a good decision.
- 1
Sit somewhere comfortable, and let your shoulders drop a little.
- 2
Rest one hand somewhere that feels comforting, such as your chest, your upper arm or your cheek. Or hold one hand in the other.
- 3
Notice the warmth of your hand and its gentle pressure. If it suits you, let your breathing slow a little. Or breathe as you normally do.
- 4
Silently say a short, kind phrase, such as 'This is hard, and I'm here.' Say it two or three times, at your own pace.
- 5
Finish by looking at your calm place image for a few moments. If it isn't nearby, look at a colour or an object you like.
If touch doesn't feel right today, rest your hands on a cushion or in your lap instead, and say the phrase. Any kind phrase that fits you will do. If kind words feel hard to say today, or your Critic answers back, skip the phrase. Name three things you can see instead.
The guide goes round three times, slowly. Say the phrase silently each time, at your own pace.
Check out
Rate your distress again from 0 to 10, and compare it with your number from the start.
How distressed do you feel now?
Tap your number when you've finished the practice.
That's it for today. Take a moment before you move on to the rest of your day.
You're higher than when you started. Do the Settle practice once more before you go on with your day.
You're still at 7 or above. Do the Settle practice once more. If it's still high after that, stop for today and use the support options on the Support page. If it stays high for more than a day or two, talk to your GP or a therapist.
This sitting
If you've been at 7 or above at most check-ins over a week or two, pause Draw It Out for now and talk to your GP or a therapist. You can come back to it later.
Write your numbers in the tracker in your workbook, or in your journal, if you like.
Keep closeany time
If things get hard
If you have thoughts of suicide, or urges to harm yourself or someone else, stop now and get help. Call Lifeline on 13 11 14 at any time, or 000 if anyone is in danger.
Pause rules
Stop and settle if, at any point:
- your distress reaches 7 or above
- a memory of something painful or frightening starts to come back
- you feel foggy, far away, numb or as if things aren't real
- you feel a strong pull towards an old coping habit that harms you or someone else, such as drinking, using drugs or lashing out
What to do instead:
- put the art away: turn it over, fold it, or picture it going into your container
- do the Settle practice, then look at your calm place image
- do something ordinary: make a warm drink, step outside, or call or message someone
- leave the rest of the module for another day, or skip it altogether
When to get help:
- your distress is still 7 or above after settling twice, or stays high for more than a day or two
- you've been at 7 or above at most check-ins over a week or two
- painful memories keep coming back
Your GP is a good first step for ongoing support. Crisis and support lines are below.
When something comes up
If a memory starts to come back
Stop. If your eyes are closed, open them. Look around the room and name what you can see. Put the art away, picture it going into your container, and do the Settle practice. If memories keep coming back, talk to your GP or a therapist.
If your calm place stops feeling calm
This is common and not a failure. Switch to a colour, an object, an animal or a plant, or rest your eyes on something in the room.
If you feel foggy, far away or unreal
Ground yourself first. Press your feet, or your hands, against something solid. Name five things you can see, hold something with an interesting texture, and say today's date and where you are. Keep your eyes open for every exercise if this happens. If it happens often, pause Draw It Out and talk to your GP or a therapist.
If you have thoughts of suicide or strong urges
If you have thoughts of suicide, or urges to harm yourself or someone else, stop and call Lifeline on 13 11 14 now, or 000 if anyone is in danger. If a pull towards an old coping habit that harms you gets strong, stop and use the support options straight away.
Support
If you need to talk to someone, or you're worried about how you're going, please reach out.
- Lifeline13 11 14any time, day or night
- 13YARN13 92 76crisis support for Aboriginal and Torres Strait Islander people, any time, day or night
- Suicide Call Back Service1300 659 467any time, day or night
- 1800RESPECT1800 737 732for anyone affected by domestic, family or sexual violence, any time, day or night
- Emergency000if anyone is in danger
- Outside Australiafindahelpline.comto find a line in your country
Your GP is a good first step for ongoing support. If you're already seeing a therapist or counsellor, you're welcome to bring your drawings along and talk about them in a session.
Ready for Module 4?
Tick these off when you can.
If most of your check-ins this week were 7 or above, pause Draw It Out for now and talk to your GP or a therapist. You can come back to it later.
If anything else is missing, stay with Module 3 a little longer. Module 4 will wait for you.
That's everything for this week. Module 4, The Protectors, opens next week.
About Draw It Out
Draw It Out is an art-based, evidence-informed self-help course in eight modules, created by a clinical psychologist and a registered arts therapist.
Dr John Forbes, Clinical Psychologist (PhD), is a Fellow of the APS College of Clinical Psychologists and is Ahpra-registered. He works in Perth, Western Australia, and has more than 25 years of practice in schema therapy and CBT.
Hannah Nyx, AThR, is a registered arts therapist (ANZACATA) at Creative Minds Art Therapy. Hannah designed every art process in the course.
Draw It Out is educational self-help. It is not therapy and does not replace professional care. If you need support now, call Lifeline on 13 11 14, or 000 in an emergency.
The eight modules
- 1Safety First
- 2Meet Your Modes
- 3The Inner Criticyou are here
- 4The Protectors
- 5The Child's Needs
- 6The Healthy Adult
- 7Conversations
- 8Keeping It Going
See you in Module 4.
The people described in this module are fictional composites, and the example artworks were made for this course. Support details were checked in October 2026.
Draw It Out is educational self-help, not therapy. Need support now? Call Lifeline on 13 11 14, or 000 in an emergency.