Replace rigid "should" with flexible "prefer", lift pressure on yourself and others.

Put your negative thought on trial: what's the evidence for and against? Then judge.

Imagine a friend in the same situation — what would you tell them? Tell yourself.

Before any decision, ask: how will I view this in 10 minutes, 10 months, 10 years?

Invent at least three plausible reasons for a behavior that upset you, before you judge.

Every difficult behavior hides an unmet need — practice the question that reveals it instead of judging it.