Would you text your best friend the things you say to yourself? Then delete that draft.

Internal commentary escapes the standards you apply everywhere else, because nobody hears it and so nobody objects to it. A good deal of it would end a friendship if it were sent. Familiarity gets mistaken for accuracy, and harshness gets mistaken for honesty, which is not the same thing at all.

Catch one of those lines this week and read it as though it arrived from somebody else. Rewrite it the way you would say it to a friend in that position, keeping what is true and dropping the contempt. The information survives the edit, which tells you what the contempt was doing there.