Identify certain common judgmental words and phrases that trigger you to stop, observe and re align your thinking.
Frequently used judgmental words include: “right,” “wrong,” “fair,” “unfair,” “should,” “shouldn’t,” “wonderful,” “perfect,” “bad,” and “terrible.”
Identify your common self-judgments. (I’m inadequate, stupid, lazy, weak, not worth it etc.).
Turn that self-judgment into a non-judgmental descriptive statement.
When X happens (Describe the situation.)
I feel X. (Use a feeling word)
Examples: “When someone yells at me, I feel helpless and afraid.” Or “When I make a mistake, I feel anxious and ineffective.”
Focus on Breathing
By bringing your focus to your breathing you can calm your thoughts and slow down your thinking. It enables us to get in touch with the present moment and let go of all the thoughts and judgments.
Notice Your Thoughts
Practice the ability to observe your thoughts. For example, bring your attention to your thoughts and judgments when you are doing simple activities, like eating. Notice the thoughts you have about the food, as you eat it. Don’t try to counter your judgments, just notice that they are there.