If the thought isn’t true, then discard it. If it does seem true, then it’s passed the first hurdle – but there are still two more.

Second, you need to ask whether the things your soundtrack is telling you are actually helpful. What effect will the thought have on your life if you allow it to circulate freely in your mind? Does it encourage you or discourage you? 

If you’re trying to lose weight and you keep thinking about the previous four diets you’ve failed, then all you’re doing is weakening your resolve and discouraging yourself.

The final question is whether the thought is kind. Does it sound like something you’d say to someone you care about? Or is it downright nasty? If it’s the latter, then the solution is clear – remove it from your mental soundtrack.