3-Step System & Exercise to Manage Self-Criticism in Improv

Your inner critic might be a key reason you feel stuck, anxious, or in your head during an improv scene. But trying to fight it or ignore it doesn't work. This episode reveals a completely different approach: give that critical energy to your character.

I break down the science of why your brain creates that critical voice and how it’s connected to a deep fear of social rejection. You will learn a practical three-step system for working with your inner critic instead of against it.

The episode concludes with a practical exercise I'm calling "Accept This Story, You," designed to retrain your brain. This exercise teaches you how to turn that intense analytical energy outward into relentless curiosity and support for your scene partner, transforming what might be your biggest challenge into a pretty useful tool.

RESOURCES MENTIONED:

Download the Free Post-Show Reflection Guide: https://improvupdate.com/newsletter - get Neurodivergent resources if you select "Performing and your brain" option.

Get a booklet with six exercises to help you get reps with challenging scenes "Exercises to Ruin You": https://improvupdate.com/downloads and its YouTube companion https://youtu.be/h2_J4tLqCN0

Episode with 7 hacks to help you get out of challenging spots in a scene: https://youtu.be/RTN5KfE7GZ4

The science of adaptive and maladaptive perfectionism (related to sport, but a good jumping off point): https://pmc.ncbi.nlm.nih.gov/articles/PMC11055971/

CONNECT WITH ME:

StereoForest Podcast Production: https://stereoforest.com

Social Media:

• https://tiktok.com/@yourimprovbrain
• https://instagram.com/yourimprovbrain
• https://jendehaan.bsky.social

Downloadable content

Download the Free Post-Show Reflection Guide: Sent to your inbox when you subscribe to either newsletter (and added to the footer to each message if you're already subscribed).

Get a booklet with six exercises to help you get reps in challenging scenes called "Exercises to Ruin You"

More resources

• Get articles about improv: Join the ImprovUpdate newsletter(s) for general improv articles, and articles about neuroinclusive improv and comedy. Join either or both!
• Get downloads about improv & comedy: Find them here.
• Review the podcast: Rate and review this podcast on Podchaser.
• Chat about improv and comedy: Join the Improv Update Discord here.

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About

This podcast was created, written, and is hosted by Jen deHaan. You can find her bio here.

This episode was and edited and produced by StereoForest.com. Contact StereoForest for information about producing YOUR podcast, website, and more at reasonable rates.

Join the FREE StereoForest newsletter for all podcast and show updates at members.stereoforest.com.

What does neuroinclusive mean? It means that you create a supportive environment inclusive and accommodating of all cognitive types and abilities to learn, write together, or perform. This, just like the word "neurodiversity", includes both neurodivergent and neurotypical individuals. Which is… you, since that covers everyone!

This podcast was made in British Columbia, Canada by StereoForest Podcasts.

Note

I mention surveys and written versions in earlier episodes. I am moving this content to ImprovUpdate.com on a new being-developed website. You can always send me any comments, thoughts, feedback, or contributions using the contact form on this page.