Not every mistake needs a replay. Learn the lesson and close the tab.

Going over a mistake has a point, and it is reached quickly. The first pass tells you what you would do differently, and everything after that is just the feeling running again with nothing new attached. Replaying it starts to feel like responsibility, which is what makes it so hard to stop. Taking the lesson and leaving the rest is not letting yourself off.

The next time you catch the loop starting, write one sentence about what you will do differently and then shut it: get up, go outside, put something else on. If it returns later, reread the sentence instead of the memory.