I talk to myself harshly but analyze: would I talk to friend this way? Map self-talk: what I say to self vs. what I'd say to friend vs. standard. Calculate: harsh self-talk vs. kind self-talk vs. outcomes. Show me the self-talk reality: talk to yourself like loved friend. Give me the truth: you deserve the kindness you give others. Include: how I talk to myself, whether would talk to friend this way, what kind self-talk sounds like.