If you lead with an inner critic, you carry a running commentary on how far short of right things are, starting with yourself. Scripture has a passage where the most productive man in the early church describes that loop from the inside, and it's worth reading before anybody offers you advice about it.
He Says It Four Different Ways
Romans 7 is Paul working through why knowing what's right does not produce doing what's right. Listen to how many times he circles the same thing.
"I do not understand what I do. For what I want to do I do not do, but what I hate I do" (Romans 7:15). Then again: "For I have the desire to do what is good, but I cannot carry it out" (Romans 7:18). Then again: "For I do not do the good I want to do, but the evil I do not want to do—this I keep on doing" (Romans 7:19).
He keeps restating it because it will not resolve by being understood. That is the loop, and the repetition in the text is the shape of it.
Two things about this passage are worth having.
The first is that it's present tense. Paul is not describing his life before Christ from a comfortable distance. He is a mature apostle, writing to a church, saying this is where he lives.
The second is that he doesn't handle it by trying harder. Look at what he does with the gap between what he wants and what he does. He names it, four times, in writing, and then he takes it to Christ. He does not resolve it by improving.
The Standard Isn't the Problem
So the standard you hold is not the thing to get rid of. You see how things should be, and you're often right about it. That perception is why the world has people who won't let a thing be sloppy, and the church needs some of them.
What's worth examining is what you do with the distance between how things are and how they should be. That distance is going to exist your whole life. Paul had it. The question is whether you spend the gap on self-punishment or hand it to God.
That starts with how you pray. If prayer has turned into a nightly audit, open it somewhere else: with thanks, or with a psalm, and let the confession come after. You are not filing a report to an inspector.
Your Anger Has a Costume
Here's the thing people close to you have probably noticed before you did.
The inner critic doesn't stay inside. It leaks as irritation at the person who did the job carelessly, at the driver, at the meeting that could have been organized properly, at your own family. And because it feels like a standards issue rather than an anger issue, it doesn't get named as anger.
This is the part of the Enneagram that belongs to the Gut center, where anger is the underlying material for types 8, 9, and 1. An 8 puts it on the table. A 9 buries it. You convert it into criticism, which is why it can run for years without anybody calling it what it is.
Name it as anger when it shows up. That single relabelling does more than most resolutions do, because you can bring anger to God directly and there are a hundred psalms modelling how.
Rest Is Not Slacking
The other thing worth saying is about stopping.
You will find rest difficult, because there is always something not yet right and stopping feels like consenting to it. What God asks of you is not more effort. He built a day of rest into the week before there was any law about anything else, and he did it for people who would rather keep working.
Take a full day. Do something with no improvement attached to it. It will feel wrong for about six weeks and then it will start doing what it was designed to do.
Who Else Lived in the Gap
Nobody in the Bible was ever handed a number. What the Bible has is people who saw the gap between how things are and how they ought to be, and could not leave it alone.
Paul writes four verses circling his own failure and then writes eight chapters on grace. John the Baptist calls a whole religious establishment to account and then says he must become less. Josiah finds the neglected book of the Law and reforms an entire nation over it. And Martha wants the room run properly, which is not a fault, and Jesus tells her she's worried about many things.
Three Things to Try
Three things, and none of them are improvements. Open prayer with thanks or a psalm rather than with the list of what you got wrong. When irritation shows up this week, call it anger and take it to him in those words. Take one full day off with nothing to fix on it. The Gut center is worth reading alongside this, since 8, 9, and 1 are all working with anger and only one of them admits it.
Paul never got the loop to close. He got a savior instead, and then he wrote Romans 8.