@molora Test this out: Try logging your thoughts. I use Evernote app to jot down date/time + a bit of info like what thought was / trigger / how I feel. Have you ever had a time you spoke about a problem with someone then suddenly it didn’t sound as bad as you first thought? This is same idea.

Instead of distraction, you can also consider substitution. You can change your thought process from “why did I say that” to “what can I do next with this person?” by replacing it on paper and reviewing it. Also applies well with emotions.

I’m not a fan of distraction because it doesn’t fix the problem. Substitution however can change the way you think because you choose to shift your focus on what matters most or what makes you happy. Eventually becomes your new default thinking.