Here are the instructions:

Download the PDF files. The download link is just beneath the preview.

The downloaded PDFs have fields you can fill in on your computer. (The preview ones do not)

1. Fill this sheet in and print it out
2. Or recreate it with a pen and paper
3. Pin it on a wall 

Why?

1. It helps make you more aware of the kind of language you use on yourself, (often unfair!)
2. It helps make you more aware of how hard the actions you pick are, and helps you calibrate what an “easy” action is.