Catch the moment your brain starts ranking you against someone. Just noticing it takes half its power.

Ranking runs automatically and fast, usually before you have formed any opinion of the person. It hides inside ordinary thoughts, in a flicker of relief or a small sinking feeling, and because it never announces itself it gets to set your mood unchallenged. Awareness breaks the spell, not by arguing with the thought but by making it visible.

Try naming it silently when it happens, something as plain as noticing that you are measuring again. Do not scold yourself for it, since the habit is old and mostly involuntary. Just watching it run tends to shorten how long it lasts.