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    Feeling Competent - Dealing With The Inner Critic (Day 2)

    February 12, 20265 minHosted by Sean Fargo

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    Show notes

    Ever catch your mind declaring you incompetent after a single slip. We go straight to the heart of that voice and gently dismantle its all or nothing rules with a short, steadying practice you can repeat anytime. Instead of debating the critic, we map its favorite phrases, notice how it lands in the body, and build a kinder, truer standard for competence that leaves room for learning.

    We start by naming the core question the critic attacks—am I competent—and get specific about where it shows up: presentations, parenting, creative work, or decisions under pressure. Then we set up a simple posture that feels relaxed and alert, soften the jaw and shoulders, and follow the breath. When the mind wanders and the inner critic jumps in, we label it and return to the breath without drama. That move from judgment to observation trains the nervous system to settle rather than spiral. Along the way, we explore how criticism feels physically—tight chest, closed throat, fluttering belly—and how meeting those sensations with patience builds resilience.

    To anchor a new narrative, we add a compassionate phrase: I will make mistakes and that’s okay; everyone makes mistakes. From there, we shift into constructive action: one small step that proves capability in real time. This episode blends mindfulness, self-compassion, and practical coaching so you can interrupt perfectionism, reduce cognitive distortions, and reclaim a grounded sense of competence at work, at home, and in creative projects. If the inner critic has been loud lately, this is your daily reset—simple, repeatable, and honest.

    If this resonated, tap follow, share it with someone who needs a gentler standard today, and leave a quick review to help others find the show.

    Transcript

    Show transcript· 2 min read

    Setting The Stage For Day Two

    Speaker 1 · 0:00Welcome back. We're now on day two of dealing with the inner critic. I'm Sean Fargo.

    Naming The Competence Trap

    Speaker 1 · 0:07In the last exercise, we looked at three internal core identities that our inner critic tends to harshly attack or critique. The first one is, am I competent? Of course, our inner critic tends to say, no, I'm not competent. Or I don't know what I'm doing. Or why did I do that? I always do the wrong thing.

    Is It All-Or-Nothing Thinking

    Speaker 1 · 0:34So what does your inner critic really say about how competent you are? It can be really helpful to bring awareness to this. The different situations that occur throughout the day. Are you incompetent in all things, according to the inner critic? Or just certain things? Are you completely incompetent or just not as perfect as you want to be, or feel that you need to be? So looking at the various ways that our inner critic tends to harshly attack us with in terms of competency. Seeing whether you hold yourself to an absolute or a nothing standard.

    Preparing The Mindful Posture

    Speaker 1 · 1:26So it can be really helpful to practice a mindfulness exercise around looking at our inner critic in terms of competency. So I invite you to find a posture that feels both relaxed and alert. Can be standing or sitting or lying down. Can have your eyes closed or open or gazed downward, whatever feels comfortable for you.

    Breathing And Noticing The Critic

    Speaker 2 · 2:03Can be helpful to soften the belly, loosen the muscles and the face and the jaw, to drop the shoulders and feel your body as it touches the ground or the chair. Bringing awareness to your breath as you breathe in and out. Chances are after several seconds your mind will wander.

    Feeling The Impact In Body And Mind

    Speaker 2 · 3:04Notice whether your inner critic comes out to play. What impact does that have on you? In your body and in your mind.

    Normalising Mistakes With Kindness

    Speaker 2 · 4:22Acknowledging I will make mistakes and that's okay. Everyone makes mistakes.

    Daily Practice And Next Session

    Speaker 1 · 4:41And I invite you throughout the day to bring kind awareness to this issue of competency. I look forward to being with you here again tomorrow for our next session on day three of dealing with the inner critic.

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