When you are calm, write down the event from a third person's perspective. Omit your emotions and sensations. This will help you to revisit the scene in a better light.
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Write down the trigger, the time of day, what you were doing, and how you felt when you noticed the internal trigger that led to the distracting behavior.
The better we are at noticing the behavior, the better we’ll be at managing it over time.
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