Catch it, test it, say it differently.
The situation
just the facts — where, when, what happened
The thought
word for word, as it sounded in your head
Believe it now 0–100%
Distortions
name the trick your head played · pick any that fit · hover for a hint
«Опять» и «всё» — слова-улики: одна цифра в отчёте стала приговором всей работе.
Say it differently
same facts, honest words — not forced positivity
Believe the old thought now 0–100%
80% → 45% · −35
the old thought lost a third of its grip in ten minutes — that’s the whole method
Keep it
a thought is not a fact — it’s a draft your head wrote in a hurry
Everyone feels all of this. Prime is how fast you come back.