You Can't Win Against Your Own Mind
The idea
Arguing with your thoughts is still a conversation with your thoughts. Monitoring yourself is the same surveillance you grew up under, just insourced.
The reframe
Maybe you don't need more discipline. Maybe you need less surveillance.
The practice
Two minutes. Let your mind say whatever it wants. Refuse to reply, correct, or reassure.
The question
Which thought have you been treating as an instruction?
Real life experiment
Do one thing today while the anxious thought is still talking.
Now close the app. That bit's important.