Introduction

If you feel like there’s a voice in your head holding you back, the one that second-guesses your decisions, highlights your flaws, and tells you you’re not good enough? That’s your inner critic, and while it might feel like it’s helping you avoid mistakes, it’s often doing more harm than good.

In the Positive Intelligence (PQ) framework, this inner critic is known as the Judge Saboteur, accompanied by other sabotaging voices like the Hyper-Achiever or Pleaser. Together, the Judge Saboteur and other sabotaging voices create stress, undermine your confidence, and limit your potential. The good news is you can take control and not let them run the show. Recognizing the signs of an overactive inner critic and using practical tools can help you shift from Saboteur to Sage. This shift can help you reclaim control and build the mental fitness you need to thrive.

What is the inner critic?

Your inner critic is the constant voice that undermines your self-confidence with doubts and harsh judgments. It tells you that you’re not ready, not capable, or simply not enough. According to the PQ framework, this voice stems from the Saboteurs, which are mental patterns rooted in survival instincts but may not serve you well in today's world.

The Judge Saboteur is the loudest voice of them all, constantly criticizing:

• Yourself: “Why can’t I do anything right?”

• Others: “They’ll think I’m incompetent.”

• Circumstances: “This will never work out.”

These judgments are amplified by accomplice saboteurs like the Stickler (perfectionism), Hyper-Achiever (tying self-worth to success), and Avoider (procrastination). Left unchecked, these patterns create stress, hold you back from taking risks, and erode your well-being.

5 Signs Your Inner Critic is Holding You Back

1. Constant Self-Doubt

You often second-guess your decisions and feel paralyzed by “what if” scenarios. Whether it’s doubting your career path or overanalyzing social interactions, the inner critic thrives on making you question your worth.

Example: You spend hours rewriting an email, convinced it’s not “good enough,” even though the original draft was perfectly fine.

2. Fear of Failure or Perfectionism

Your inner critic sets impossibly high standards, making it hard to take risks or celebrate progress. You might avoid new opportunities altogether, fearing you’ll fall short.

Example: You turn down a leadership role because you feel unqualified, even though others see your potential.

3. Procrastination and Avoidance

The fear of not measuring up can lead to stalling or avoiding important tasks. Your inner critic convinces you that it’s better to delay than risk failure.

Example: Instead of preparing for a presentation, you focus on minor tasks to “feel productive” while avoiding the real challenge.

4. Overthinking and Negative Self-Talk

You replay past mistakes, obsessing over what you could’ve done differently. This constant rumination drains your energy and keeps you stuck.

Example: After a meeting, you fixate on one comment you made, assuming it came across poorly, even when others found it insightful.

5. Difficulty Accepting Praise or Success

Even when you achieve something significant, your inner critic dismisses it. You downplay your accomplishments or feel like an imposter who doesn’t deserve recognition.

Example: After receiving praise for a job well done, you respond with, “It wasn’t that hard,” rather than simply saying thank you.

How to Silence Your Inner Critic

Recognizing these signs is the first step to quieting your inner critic. Here’s how you can shift from Saboteur to Sage and reclaim your confidence:

Step 1: Identify the Saboteurs

The inner critic often takes different forms depending on individual personalities and experiences. Take the PQ Saboteur Assessment to uncover which Saboteurs dominate your mindset.

• Example: The Stickler demands perfection, while the Avoider shies away from conflict.

Labeling these saboteurs empowers you to intercept and challenge their influence.

Step 2: Practice Self-Awareness

Pay attention to when your inner critic speaks up and take note of the triggers. Identify the triggers and the phrases your inner critic uses. Recognizing these patterns helps you separate the Saboteur’s voice from your true self.

• Tool: Use a PQ rep to center yourself. Focus on a physical sensation, like rubbing your fingertips together, to calm your mind and interrupt negative thought loops, such as when feeling anxious or stressed.

Step 3: Activate Your Sage Powers

The Sage represents your wise and empathetic self, capable of reframing challenges into opportunities. The Sage uses tools like empathy and curiosity to counter the inner critic.

• For instance, when your Saboteur doubts your abilities, your Sage can counter with, 'I'm growing and progressing with each step.'

Step 4: Build Mental Fitness Through Practice

Similar to physical fitness, mental well-being necessitates daily exercises to reinforce positive behaviors. Dedicate yourself to practicing PQ reps and proactively reshaping Saboteur-driven thoughts to cultivate beneficial habits. With time, you'll diminish the hold of your inner critic and enhance your resilience.

• Example: If you hear your Judge criticize a mistake, acknowledge the thought without judgment and redirect your focus to actionable steps.

Conclusion

Your inner critic doesn’t have to hold you back. By recognizing its signs and practicing tools from the Saboteur to Sage program, you can quiet the voice of self-doubt and replace it with one of confidence, curiosity, and compassion.

Ready to silence your inner critic?

• Take the Saboteur Assessment to uncover the mental patterns holding you back.

• Start practicing PQ reps to build your mental fitness today.

• Explore the Saboteur to Sage program for a deeper transformation.

👉 [Click here to get started on your journey to mental freedom! https://www.adoctorsjourney.com/positive-intelligence

Transform your mindset, elevate your performance, and step into your best self. It all starts with quieting that inner critic.