With each negative: A (event), B (belief), C (consequence), D (dispute), E (energization).

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

You're the bus driver. Hard thoughts are noisy passengers, but you stay on the road.

Your negative thought — if someone else thought it, would you agree?

Instead of "how to succeed?", ask "how to fail?" — then avoid the list.

After each event, log 3 moments of "connection" — evidence stacks against anxiety.

Write your catastrophic prediction pre-event and compare with what actually happened — evidence stacks.

30 days before audit: self-review controls — find gaps before auditor does.

State explicitly what you do not want in the output (words, styles, assumptions) to cut later editing.