... without judging. However you feel is fine. Emotions are attention-getting devices that the mind uses to help you observe your thoughts.
Notice, especially, when you don’t feel good.
Feelings are caused by thoughts. You can access these thoughts by asking “Why? I feel this way?”
The thoughts behind the emotion can show you your mind’s misunderstandings, because any thought that causes an unpleasant emotion is likely caused by an assumption. And assumptions can be redefined.
Question everything. Ask yourself what you might be assuming.
Dig deeply, and look at every facet of that assumption. It might be helpful to type or write this out.
Look at the “evidence” for your belief.
The mind can only see evidence for what it already believes. Seek what experiences is your mind using to prove its “negative thought” true. List them. Then ask why they are true and if they make sense.
... and find evidence for at least one of them. Your mind is subconsciously finding evidence for its assumptions, and now you are going to fight fire with fire.
Repetition is how the mind learns. Eventually, your subconscious mind will accept your redefinitions, and you will see a natural end to your negative thoughts.
At the end of each day, take a few minutes to look back on the excuses made that day, and try to figure out why you made them.
Look for better ways to approach them.
Research has long shown the powerful impact of social support in the reduction of stress. But even better than that is getting a fresh, new angle on the topic.
Better than confining your decisions to your own biases, perspectives, and mental filters, commit to seeking support from loved ones.