Write down the time right now, then see how long you can go without judging or criticizing. If you catch yourself being critical or judgemental, and you're able to correct yourself in the moment, and change your thoughts - great, keep going. But when you find you allow yourself to continue being judgemental or critical in the moment, write the time down then, and take note of how long you lasted. Then, tomorrow, do the same thing. See if you can increase that time each day. :) And remember - this includes (most importantly) self criticism and judgement. ;) This is not just an interesting exercise - it will, over time, improve your state of being, and in turn, what you create and attract in your life, along with your overall happiness. :)