Regret is only useful as a map. Use it to avoid the road, then put it away.

Looking back has one job, which is to tell you where the ditch was. Once you know, the information is complete, and everything after that is rent you keep paying on a house you no longer live in. Turning a mistake over repeatedly feels responsible, and it is not, because it produces no new instruction after the first pass.

Take the thing you keep replaying and write the single rule it gave you. One sentence, about what you would do differently. Then close the note, and when your mind returns to the scene, remind it the lesson has already been collected.