A seven-day practice for filtering out self-defeating thoughts. When you notice a thought that makes you feel small, ashamed, or panicked, label it "That's spam." Then decide in three seconds: is it junk or useful information? Keep what helps, discard the rest.
For the next 7 days, here's your assignment. Every time you notice a thought that makes you feel small, ashamed, or panicked, you say out loud if you can, or in your head if you have to so you don't look like a psychopath in public, "That's spam." It's not a command. Simply say that. Then decide, is this junk or is it useful? Look, it's a 3-second decision. Is it junk or useful? If it's junk, it goes in the trash. No journaling ritual, no 45-minute routine, no woo-woo meditation bullshit series. Just that simple move. Notice it, name it, and either use it or toss it.
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