Joking that you’re trash is still telling yourself you’re trash. Your brain doesn’t pick up on sarcasm.

Self-deprecating jokes feel harmless because you know you do not fully mean them. The part of you listening does not sort statements by tone, though, and repetition does its work regardless of intent. Eventually the joke stops being a joke and becomes the first sentence that arrives whenever you make a mistake. The audience laughs and moves on; the line stays with you.

Notice how often it shows up this week, especially right after you attempt something. You do not have to replace it with praise. Saying nothing at all is already a change worth making.