Whatever you consume all day becomes the tone of voice you use on yourself at night.

The way people talk in the spaces you spend time in becomes the way you talk inside your own head. Spend hours in comment sections built on contempt and that same flat cruelty shows up when you make a mistake at eleven at night. It is not weakness, it is absorption. You picked up an accent without ever hearing yourself learn it.

Notice the voice you use on yourself after a bad day and ask where you first heard it. Then cut one source of it this week and see whether the late night version gets any kinder.