After a mistake, talk to yourself like a good coach would: short, specific, next play.

Long internal speeches after an error do not improve anything, they just keep you inside the error while the next moment passes. Useful correction is brief and concrete, names the actual thing that went wrong, and then points forward. A good coach does not spend ten minutes on your character. They say the one adjustment and send you back in.

After the next mistake, give yourself one sentence about what to do differently and then move. Save the longer review for later, when it can be calm. Notice how much of the usual commentary was not correction at all.