Judging and criticizing self and others has never served anyone. It comes from an identified (false) mind that analyzes and compares in the hopes of making self feel better.
The method fails itself.
All day long, catch yourself judging and criticizing and notice that is what you are doing, and just stop - right then. Say to yourself, I'm stopping right now. Then get Present, do something creative, do some practical planning, do some inner work, play...do anything that serves a human being and undermines that destructive way of living in the world. When you don't feed a negative state, it dies.
Yours in waking up,