Human minds are built to be on alert for hazards at all times. This evolutionary result is how humans have survived for so long. It's well-intentioned, yet it can lead to overreactions from humans. Instead of focusing on life-threatening concerns, individuals focus on minor details.

There are some very significant systemic difficulties in schools that are leaving educators feeling demotivated and burned out. When you factor in emotions of guilt and internal pressure, it's nearly unbearable. People can begin to deal with their inner critic in adaptive ways when they are better able to notice it at work.

The inner critic is on repeat for the majority of individuals. If you pay close attention, you'll probably see a succession of your "top ten hits" that you're rating yourself on. Look for words and phrases like "I should...", "I'm not... enough", "I'm too...", "I always...", or "I never..." to help you recognize these thoughts. Once you've identified these recurring songs, take a few minutes to select one and do Byron Katie's reflection activity. You will respond to four questions: “is it true? can you absolutely know that it’s true? how do you react, what happens, when you believe that thought? who would you be without that thought?”.

You'll soon realize that your judging ideas aren't entirely accurate. Most people feel that their thoughts are true, but there is enormous power in being able to hold them up to the light, evaluate them, and determine whether you want to let them drive your actions.

People have very high expectations of themselves, which is not a problem in and of itself. People frequently expect themselves to be specialists in all areas of teaching and learning, which becomes a difficulty for them. In actuality, people need hours of professional development (PD) or coaching in a specific area to improve their own skills and the learning of their pupils.

About 50 hours, to be exact. To be clear, if students want to improve their math instruction practice, they must commit to 50 hours of coaching and professional development. Recognizing that it will take time to feel strong and grounded in all of the areas that you want to as an educator is a part of addressing that judgment-filled voice within you.

Your inner critic feeds off of attention. It can feel so wonderful to complain on a coworker's couch at times. When this happens on a regular basis, it feeds the cycle of judgment. Let's pause for a moment to reflect and consider the people in your community who can assist you in your journey.

Where are your mentors or educators whom you admire, with whom you might have lunch and discuss what's going well and what your goals are? Who are the folks who will not follow you down the rabbit hole but will instead assist you in problem-solving? Who is going to call you out when you believe negative thoughts? You answer the questions and name the people to whom you can seek assistance.

This is a difficult profession, no matter how much teachers enjoy it. A steady barrage of self-criticism just adds to the challenge. Developing a habit of self-compassion is one method to maintain perspective. Kristen Neff has created a variety of guided meditations and contemplation techniques to assist people in flexing that underutilized self-compassion muscle, which is the perfect antidote to the inner critic.

You can take a deep breath and follow these three actions the next time you get drawn into the judgment vortex. First, you recognize how difficult it is. Then you realize that difficulties are a part of life and that others feel the same way. After that, you offer yourself some kindness.