Your Inner Critic and its Favorite Excuses
Our mind is creative when it comes to avoiding change. On this page, you will find the most common excuses that prevent us from pursuing our goals. Learn to recognize these thoughts and respond to them powerfully and gently with the helpful responses suggested here.
"I'm too tired today, I had an exhausting day."
"Yes, that's true, which is exactly why I deserve two minutes just for me right now. I don't have to change the world. I'll just answer one question or write down a single word describing my day."
"I'll do it tomorrow when I have more peace and quiet."
"Tomorrow is a good intention, but the smallest action today is worth more than the grandest intention for tomorrow. I'll invest 30 seconds now to get started. My future self will thank me."
"I don't have 5 minutes for breathing exercises right now."
"Okay, not 5 minutes. But I have 1 minute. I'll do a 60-second breathing exercise. One minute is infinitely more than zero minutes."
"I have to finish [other, less important task] first."
"That's a classic avoidance strategy. This task right here is an appointment with myself. The laundry or emails can wait three minutes. It's my turn now."
"I don't know what the 'right' thing to write is."
"Good, then I'll write exactly that: 'I don't know what to write.' There is no 'right' or 'wrong' here. It's about honest reflection, not an exam."
"My thoughts aren't deep enough for this question right now."
"This isn't about winning a philosophy prize. 'My thought of the day is that the coffee was good' is an absolutely valid and important observation."
"I can't phrase it beautifully."
"This isn't a novel; it's a note to myself. Bullet points, incomplete sentences, or even just a single word are perfectly fine. No one reads this but me."
"What if I do an exercise 'wrong'?"
"These exercises are an offering, not a test. The only way to do it 'wrong' is to not try at all. Every attempt is a success."
"I already skipped yesterday, the rhythm is broken anyway."
"A chain isn't broken just because one link is missing. Today is a new day and the perfect opportunity to pick up the chain again. It's about consistency, not a flawless streak."
"I can't concentrate right now, so it won't work anyway."
"Okay, my mind is restless. Then I'll do an exercise that requires no concentration. I'll do one minute of PMR and just focus on my arm. Or I'll simply write down three random words that come to mind."
"I don't want to deal with heavy topics right now."
"That is absolutely okay and my right. I am protecting myself. I will consciously choose a light, neutral question today, like 'What made me laugh today?' or 'What went well?'"
"I actually feel good today for once, I don't want to ruin the mood."
"Maybe it won't ruin the mood, but rather anchor it. By writing down why I feel good, I give the positive feeling more weight and can remember it better later."
"I don't feel anything right now, what should I write?"
"This emptiness or neutrality is also a feeling. It's important information. 'Today I felt a certain emptiness' is a valuable and honest note."
"Thinking about gratitude feels hypocritical when everything is bad."
"It's not about ignoring massive problems. It's about training the brain to find the tiniest little thing that isn't terrible. The warm blanket. The first sip of coffee. The fact that the heating works. It's a training, not a confession."
"What good will a little writing or breathing really do?"
"A single step won't get me to the mountain peak. But it's the only way to get there. This right here is my small step today. I trust in the power of many small steps."
"I've heard all this before, it never worked."
"Maybe it didn't work before because the circumstances were different. Today is a new day and a new attempt. I'm doing it today just for today, without the burden of the past."
"This is just positive thinking, but my problems are real."
"That's true, my problems are real. This exercise isn't meant to magic them away. It's meant to give me the strength to handle them better. I acknowledge my problems and still take 5 minutes for my stability."
"Other people don't need this, they just cope fine."
"Comparing myself to others is a trap. I don't know what others are really going through or what tools they use. This is my tool for my path. I am focusing on myself."