Here is a model example of not believing as well as the result is not matching the thought
c- Non-planned drinking day
T- It’s really okay to drink tonight because I’m really taking this slow.
R- It’s okay that I drank because afterall I’m new to this. I will not b hard on myself
SO TWO THINGS
1. my result doesn’t match my thought
2. I don’t believe my result. What I really believe it: I will beat myself up like crazy and want to quit!