An ADHD reflection exercise for self-criticism and self-awareness

This reflection exercise is a way to slow that process down.

Ask yourself: What happened?

Keep the answer simple and concrete.

Ask yourself: What did your inner critic say?

Write down the exact thought if you can.

Ask yourself: How did that make you feel?

This helps you notice what the thought is doing, not just what it's saying.

Ask yourself: What would you say to a friend going through this?

Many people find this question easier than trying to jump straight into self-compassion.

Ask yourself: What's a kind, true thing you could say to yourself?

Look for something grounded, not overly polished.

Ask yourself: What do you need right now?

The answer might be a reset, a reminder, a practical next step, or support from someone who gets it.

If you're in therapy, bring your answers with you. They can help name the patterns that show up when frustration turns into self-criticism.

If you live with ADHD, it can be hard to separate what happened from the meaning you attach to it. A missed task, a forgotten message, or a day that got away from you can quickly turn into self-blame.