Give a mistake as much attention as it takes to fix it. Extra shame doesn’t fix it any further.

Repair and self-punishment feel like the same activity, and they are not. Fixing takes a limited amount of attention: work out what went wrong, make it right, note what you will do differently. Shame keeps charging you after the bill is paid, and it tends to make you hide the next error instead of catching it early.

Next time you mess up, give yourself one honest look and one correction, then stop. If you catch yourself replaying it a fifth time, say out loud what the fix was and move to the next thing on your list.