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Break the Cycle of Self-Criticism
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Tip
It’s tempting to think that if you’re tough on yourself, you’ll perform better. But self-criticism can ruin your mood, focus, and productivity if you let it. Try to take a more balanced approach to evaluating your own performance with these strategies.
- Avoid generalization. Resist the urge to zero in on a single negative event and instead consider your performance on aggregate. Think of a bell curve: Some days will be below average, and that’s normal.
- Think about what could go “right.” To avoid focusing on the negative, consider positive “what if” situations. For example: What if this idea isn’t stupid, but is the breakthrough that moves the project forward? What if this proposal revolutionizes how we work as a team? What if the senior leadership team loves my presentation?
- Timebox your feelings. Set a timer for between 30-50 minutes (the time it typically takes for feelings like shame to dissipate) and allow yourself to fully experience and process your emotions. Once the timer goes off, make a conscious choice about how to put those feelings behind you and move forward.
Translations
🇨🇳 打破自我批评的循环
人们很容易认为，如果你对自己严格，你会表现得更好。但是如果你放任自流，自我批评会毁了你的情绪、注意力和效率。用这些策略，试着用更平衡的方法来评估自己的表现。
- 避免泛化。不要把注意力集中在单一的负面事件上，而是要综合考虑自己的表现。想想钟形曲线:有些日子低于平均水平，这是正常的。
- 想想什么是“正确的”。为了避免把注意力集中在消极的事情上，考虑积极的“假如”情况。例如:如果这个想法并不愚蠢，而是推动项目前进的突破呢?如果这个提议彻底改变了我们的团队工作方式呢?如果高级领导团队喜欢我的演讲怎么办?
- 计时你的感受。设置一个 30-50 分钟的计时器（通常是羞耻感消散所需的时间），让自己充分体验和处理自己的情绪。 一旦计时器响起，有意识地选择如何将这些感觉抛在脑后并继续前进。
