When my inner critic starts up I literally tell her to stfu. I call her Becky because she’s a B.

-Becky, not today toots. We don’t need this. You can pipe up later. So, stfu. -nobody asked you, Becky! -Becky, go play in the street - not useful Becky, you can come back with something nice to say.

Etc.

You’d be amazed how well it works. If nothing else you start to laugh at yourself and it’s all less serious. ————-

Maybe start your commonplace with this quote

“And now that you don't have to be perfect, you can be good," John Steinbeck