Whatever you say to yourself on repeat eventually becomes the narrator of your whole life. Hire a better one.

Repetition installs a narrator. Whatever line runs often enough stops being a thought and becomes the frame each new event gets read through, so an ordinary day arrives as confirmation of whatever that narrator already believes. It is not that you cannot argue with it. It is that you rarely notice there is anything to argue with.

Write out the three sentences that run most often, exactly as they sound. Read them as though somebody else said them about you. Then draft the replacements and use them on purpose for a week, even while they still feel unconvincing.