I often get stuck in models like this one:

C: I am tired and have menstrual cramps. It is officially a day off. I have work due. I gave my word to a coworker I would do it today.
T: It is a day off. I don’t feel good. I want to nap.
Other thoughts: You should be ashamed of yourself. You should keep your word. You’re lazy.
F: Tired, but also ashamed and angry at myself.
A: Buffer all day with social media, not napping or working
R: No work done, still feel tired and achy

Maybe this?
C: I am tired and have menstrual cramps. It is officially a day off. I have work due. I gave my word to a coworker I would do it today.
T: It is a day off. I don’t feel good. I want to nap. I also want to keep my word.
F: Curious — how do I fix this?
More thoughts: Do I work and then nap? I might be too anxious to nap first. Do I nap first and then work? I might be too tired to work.
F: Anxious
A: Still buffering and not moving.
R: Still tired and work undone

Habitual thoughts: I am bad at decisions. I am bad at taking care of myself. I am bad at keeping my word. I’m a bad person.
Thoughts I want to have: I am figuring it out. I am figuring out how to take care of myself and keep my word.