It is SO very important to take the time to acknowledge the little progresses we've made...particularly in these disrupted-energies moments. When you don't give attention to the positive strides you've made, you are left with all the negative things. Balance them out with your own progress report.
And it need not be huge things: the smaller, the better. For example, I have had to make a conscious effort to 'make my bed' as soon as I arise, instead of waiting for later...if at all.
I found that leaving my room with the bed made up was, in the back of my mind, one less naggy, bitchy little annoyance, and in fact a satisfaction. Plus, I stop to think, I'm following through on a self-improvement. It's those little steps that help us move forward. NONE of them should be ignored.
So maybe you can practice inserting...right in the middle of being hard on yourself...that you, in fact, did accomplish this or that little thing. When your inner-bully says "SO WHAT!", ask your inner-bully what IT DID today to make your life improve.
'Bet your inner-bully goes back to its unmade bed.