At night, replay one moment you’d do differently. Not to punish yourself. To notice.

There is a version of looking back that improves you and a version that just grinds. The difference is what you do with the moment: examining it to see what you would change is useful, while running it on a loop to feel bad is a different activity wearing the same clothes. Noticing is brief and curious.

Try one moment a night, and stop once you have named the alternative. If your mind wants a second lap, that is the signal to put it down. Keeping it to one keeps it honest and gives you something to use tomorrow.