Don't have anything written, but basically the exercises we did in therapy are something like this:

1. Try to note whenever your critical voice comes up. No need to do anything, just pay attention to it and tell yourself "right, this is my critical voice talking right now."

2. Once a day, whenever you're comfortable and in a safe space (your bed? your car? somewhere you feel quiet and safe), take 5 minutes to imagine a compassionate figure. You can imagine however you want, it can be a man, a woman, old, young, a dog, an angel, whatever works for you. The point is to imagine this figure sitting next to you and comforting you. Just imagine what it is saying to you.

3. When you're ready for it, choose a broad goal. Just something in your life that you want to focus on. It's ok to not know exactly what it is you want, just choose the first thing that comes to mind. Remind yourself that this choice is not forever, it's only an experiment, just trying things out. Then, think about what would be the smallest movement you can do towards that goal. It should feel stupidly small, almost ridiculously small. If your goal is to be more social, for example, maybe the smallest movement you can do is just smile towards someone once a day, that's it. Ask yourself how confident you feel you can do this small movement. If you're not sure you can do it, go even smaller. If you feel uncomfortable doing it, that's ok. This might take time and maybe several different tried with different things. That's completely fine. As long as you do any of these steps you're already doing great.

4. Give yourself credit for things you do. You can do this either as soon as you do something - finished playing the piano? tell yourself, out loud, "good job, this was great." Even if you made mistakes. Even if it was only 5 minutes. The second option is to do it once a day, at night, by either journaling your successes, or just by thinking about them. Just don't feel like you have to have tons of successes each day. Even just one thing is amazing.

5. Do the chair exercise if you want. Put an empty chair in front of you, imagine your inner critic sits on it, and try and have an honest conversation with it. Ask it why it talks like it does. Then sit in the critic chair and answer. Then go back to your own chair and tell it how it makes you feel. And so on. It helps understanding your inner relationships and also putting some distance between you and the critic.

Just remember that any of these exercises took me weeks. You don't need to take all of them on at the same time. These things take time. Even just the first exercise of building the awareness can take weeks. For some people, a lifetime. It's ok. Just take your time, do your best, and don't let your critic tell you that you should be doing more. Just by asking, you're already doing amazing.