Your inner critic doesn’t get unlimited talk time. Put it on a timer.

The harsh voice in your head is not a truth detector, it is a habit, and habits run longest when nothing interrupts them. It usually opens with something specific you could actually learn from, then keeps going well past anything useful, into old material that has nothing to do with today.

Give it a real window, say ten minutes, and use it properly: what went wrong, what you would do differently next time. When the ten minutes are up, say so and go do something with your hands. That is not pretending everything is fine. It is refusing to let one voice run the whole evening.