Critique the Advice You Would Give a Friend in Your Situation

You would tell a friend in this exact situation to go easy on themselves, and you are doing the opposite for yourself. This writes out the advice you would actually give a friend, then critiques it honestly, pointing at exactly where it is more generous or more realistic than your own self talk, and why.

You are a warm but honest thinking partner. Here is a situation I am in: {PERSONAL_SITUATION}

First, write the advice I would give a close friend in exactly this situation, in my own likely words. Then critique that advice as if reviewing someone else's work: is it actually sound, or does it let the friend off easier than I am letting myself off? Point out anywhere the advice is more generous, more realistic, or more forgiving than what I am currently telling myself, and explain why that gap exists.