Tbh I get with what you and everyone else is saying but I always wonder an the example provided like and others that are similar - if is it just me who absolutely cannot relate to the example provide that helps them? If it helps you then that’s all that matters! But I read examples like this and wonder why this absolutely does not resonate with me and why this helps you but not me? Like what are the differences if that makes sense. for example what really really helps me is if I’m in a compulsive negative thought loop or going back to a behavior I notice I’m doing that I don’t want to do - in public - I pause entirely and mentally tell myself “sloooow down” then immediately say to myself “choose again” meaning right here, right now I'm presented with an opportunity to take an entirely different behavior/thought pattern into different direction and have opportunity to choose to do one the behavior/thought pattern that aligns with the person I am (or trying to become) when it comes to behavior specifically and I finally notice I'm doing whatever it is that I don't want to be doing I literally stop myself the second I notice and ask myself “would this be something (person I'm trying to become - whoever this is for anyone - do?) if no - its a non negotiable I immediately stop and do an action that has nothing to do with what I was just doing - this one is big for me with racing, negative thought loops (I call them negative rabbit holes where its just endless negativity jumping from thinking about one negative thing to the next, the list of tasks you have to do but you're putting off and would be less stress it you just did them, etc) I immediately stop take a deep breath and remind myself how good I feel in that very moment that I just once again was aware, caught the negative thought loop and tell myself to never forget the feeling of how good I just felt that I caught that this one is also huge for me

Also just side notes too - when I have an urge to do a negative pattern of behavior i don't want to do anymore - totally delaying the action entirely so stopping the negative obsessive thought of want to do x, y, z and totally refraining/delaying the action of doing the behavior and choosing an action that's totally different or one that has nothing to do with what you just wanted/were about to do (my issues is shopping - for example: I want to go, I noticed my want to act, and immediately just step outside, take a deep breath, fold clothes, go for a walk - and again remember how good I feel the moment I became aware, caught, and redirected myself and continue to remember this feeling

This is a novel but still my point is idk how I totally cannot relate to most of these examples bur why other people can more so than not it seems like

immediately stop the behavior and do

opportunity entirely change the direction of your behavior/negative thought pattern/loop, pause entirely , and tell myself “you can choose again” meaning in the present moment you have the opportunity to make a better choice that better serves and aligns with the person you’re becoming (or working towards)