If you notice that sharp voice inside telling you that you are not enough, pause

If you notice that sharp voice inside telling you that you are not enough, pause for a moment and ask yourself three quiet questions. First, is this thought actually true, or is it an old habit I have repeated for years? Second, if a dear friend spoke to themselves this way, what would I gently say to them instead? Third, what small thing can I appreciate about myself or this moment right now, ...