Turn your inner critic down to a volume where you can still hear your own voice.

Self criticism is not useless, it just gets loud enough to drown out the thing it is supposed to be advising. At a reasonable level it catches errors and raises standards. Turned all the way up it produces nothing but noise, and you lose access to your own judgment about what you want and what is true.

When the commentary starts, ask what the useful sentence inside it is, and keep only that. Say it back in plain words. Then ask yourself what you think, separately, and give that answer equal time.