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You know that little voice in your head that says things like “You’re not working hard enough” or “You’re going to mess this up”? That voice is often referred to as your inner critic. Psychologists sometimes call it the Checker system—a survival mechanism built into our brains.
This Checker within us has three main functions – it scans our environment, alerts us to danger, and then motivates us to get to safety – hence its nickname ‘SAM’.
SAM has been with us since ancient times. Back when our ancestors lived in caves, SAM’s job was to keep us alive. If SAM saw a predator lurking in the bushes, it would flood the brain with fear, push the body into alert mode and encourage escape. In that context, SAM was a lifesaver.
Fast forward to life as a uni student in 2025. No lions are waiting outside the library, but SAM hasn’t quite updated its software. Instead, it sees looming assignment deadlines, presentations and competitive job markets as life-or-death situations. Add in social media, financial stress and the constant pressure to do more, and SAM can end up sounding like a relentless drill sergeant yelling “work harder” or “you’re falling behind.”
The problem isn’t that SAM exists—it’s that in our high-pressure world, SAM is in overdrive. When every group project, test or even unread email feels like a code red, our inner critic becomes less of a helpful guide and more of a bully.
So, how do you deal with SAM without letting it control you? The trick isn’t to silence or fight it, but to befriend it.
Step 1: Recognise SAM’s role
Start by noticing when SAM shows up. Is it during late-night study sessions? Before walking into an exam? When scrolling LinkedIn and comparing yourself to others? Recognising that voice as SAM—not the absolute truth—helps you separate your identity from your inner critic.
Step 2: Decode the message
Even when SAM sounds harsh, it usually has a hidden purpose: to keep you safe. For example, when it says “You’re going to fail this assignment,” what it might really mean is “I’m worried you’ll be embarrassed, and I want you to prepare.” By decoding SAM’s warnings, you can respond with action instead of spiralling into self-doubt.
Step 3: Respond with kindness
Rather than arguing with SAM or letting it boss you around, try speaking back with compassion. If SAM says, “You’re lazy,” you might reply, “I hear you. I’m tired right now, but resting will help me recharge so I can focus later.” This reframes the criticism into something constructive.
Step 4: Build healthy habits
SAM is calmer when you’re well-rested, nourished and balanced. Exercise, sleep and downtime aren’t luxuries—they’re part of keeping your inner critic from spiralling into panic. Think of these habits as ways of reassuring SAM that you’re safe and in control.
At university, it’s easy to believe success comes from constant hustle, but the truth is that sustainable success comes from balance. SAM isn’t your enemy—it’s an ancient part of you trying (sometimes clumsily) to help. By learning to listen, interpret and gently guide your inner critic, you can transform it from a harsh voice into an unlikely ally.
