Dissect the thought: evidence? Real ratio? What are others actually doing?

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?

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