You can watch the replay of your past as much as you want. It won’t change the score.

Going over something repeatedly feels productive because it resembles analysis. After the first pass or two it stops producing anything new and becomes rehearsal, where you feel the same regret without gaining anything from it. The past is fixed, and reviewing it more finely does not loosen it.

Give yourself one honest look at what went wrong and write down the single lesson in it. Then, when your mind starts the replay again, notice that you already have the lesson. Put your attention on the next play instead.