Observe Your Feelings, Don’t judge
You don’t need to beat yourself up and say I must act differently in the future, and then get annoyed when you don’t. Your act of presence and observation changes your result.
Your observation changes your outcome! It does not need your judgement to change, your judgement didn’t change it – your observation did.
So if you think something bad about yourself, stop yourself and ask why?
This also goes for your thoughts towards other people. If you think something bad about another, stop and ask why? Just observe your feelings, don’t judge.