Type a sentence of self‑talk. The tool flags critical‑voice patterns (labels, absolutes, harsh commands) and offers a kinder rewrite with a rationale you can argue with.
Most harsh self‑talk uses a small grammar of harm: labels, absolutes, harsh commands, fortune‑telling. Naming the grammar (rather than arguing with the content) makes it less convincing. The kind voice doesn't have to be true — it has to be less punitive.
The rewrite is a starting line. If it feels false, edit it. The aim isn't "be nicer to yourself" — it's "stop using the punitive grammar." Sometimes the kindest sentence is just a fact.
This is surface‑level CBT. Deep shame, perfectionism, and self‑hatred usually need a longer arc with a qualified professional. If your inner critic is loud and your mood has been low for weeks, that's a flag.
Edit until it doesn't. Many people find the truest kind voice is a simple fact: "I worked for two hours and got stuck." That's allowed to be the rewrite.
It won't fix it on its own, but it's a useful micro‑skill. Treat it as a workout, not a cure.