How to Quiet the Voice That Keeps Telling You You’re Not Enough

Let’s be honest: your brain can be kind of a jerk sometimes.
You know what I mean—that not-so-quiet hum in your head that says things like:

“I’m not good enough.”
“I’m broken.”
“I’m doing it all wrong.”

If those kinds of thoughts sound familiar, you are not alone. We all have a negative narrative narrating our lives at times. It might quietly hum along in the background or blare like a megaphone when we’re already feeling down. Either way, the result is the same: pain, doubt, and a constant sense that something’s wrong—with you.

But here’s what no one probably ever taught you:
Just because your brain is offering those thoughts doesn’t mean they’re true. And it definitely doesn’t mean you have to keep believing them.

Thoughts Are Just Sentences—And You Can Rewrite Them

All those painful thoughts you think about yourself? They’re not facts. They’re just sentences your brain created in an attempt to make sense of your life. And because your brain created them, you can change them.

This is what I help my clients do in coaching. Together, we rewrite the story their brain has been telling them—and teach them how to take back their power.

If your story includes thoughts like:

• “I’m not smart enough”

• “Nobody wants to hear what I have to say”

• “I’m not interesting”

• “I’m alone”

…then let’s work on that.

Because friend, none of those are the truth of who you are.

Until we talk (and I hope we will—book your free consultation here) I want to give you a few powerful tools right here, right now.

The Magic Mix: Curiosity + Compassion

To quiet your inner critic, you need to look at your thoughts—but not through the lens of more judgment or frustration. Instead, approach them with curiosity and compassion.

Here’s how:

1. Take 10 minutes today.
   Sit in a quiet space and check in with your body. Ask yourself, “How am I feeling?” Use the five basics if that helps: mad, sad, bad, glad, or afraid.

2. Write it down.
   Spend the next 9 minutes writing down why you feel that way. Let your brain spill its thoughts onto paper. When you run out, ask, “What else?” and keep writing.

3. Now read it with compassion.
   Imagine those thoughts came from a younger version of you—a sweet little girl. Would you beat her up for feeling those things? No way. You’d sit beside her and ask, “What’s going on, love? What do you need?”

That’s the practice. You take the thoughts out of your head, look at them without judgment, and treat yourself with the same tenderness you’d give to someone you love.

Real Talk: This Is What Change Looks Like

One of my clients believed she wasn’t interesting and that no one wanted to hear what she had to say. But when we looked deeper, she realized she wasn’t listening to herself. She didn’t find her own life interesting.

Through compassion and curiosity, she began asking powerful questions like:
“Why am I treating myself like this?”
“What’s really going on here?”

Those questions opened the door to real insight and healing.

Another exercise I love? Find a photo of yourself as a child. When the negative self-talk starts, look into her eyes. Would you speak to her that way? Of course not. So don’t speak to your current self that way either.

From Insight to Action

Once you’ve extended compassion to yourself and started to understand where your inner critic is coming from, it’s time to take action.

Change doesn’t happen just from awareness—it comes from doing.

For my clients, action might look like:

• Journaling every day to practice being the “watcher” of their thoughts

• Completing simple, customized homework assignments

• Strategizing a plan to overcome obstacles between where they are and where they want to be

Your brain loves a plan. It calms the chaos and answers the question, “What am I supposed to do next?”

At the very least, let your new plan include this:
Refuse to beat up on yourself anymore.

Instead, remind yourself of the truth:
You are a daughter of God.
You are of infinite worth.
You matter.
You are worthy of your own love.

You Don’t Have to Do This Alone

Listen, you can do this work on your own. You can read the books and journal and explore how your brain works.

But there’s something deeply powerful about hiring a coach—a trained outside observer whose only goal is to help you uncover the truth of who you really are and what you’re capable of.

That’s why I offer a complimentary consultation. It’s not just a call—it’s a before and after experience. We’ll look at where you are now, what’s possible, and exactly what it would take to get you there.

You don’t have to keep living under the hum of that negative narrative.
You are not broken.
You are becoming. 💛