Replacing life-long negative beliefs with new thoughts


Hi, I’ve revealed my problem and looks like there’re 2 quite different unintentional models at their root. Because the 2 negative thoughts have been with me since my early childhood, I expect them to come back often. Could you please help me understand what’s the best way/sequence to handle those “come-backs” and ultimately replace my old automatic beliefs with the new ones?

Context:
I’m trying to get my productivity to the next level so that I’m able to complete my work in 40 hours a week, not 50-60 hours a week. So, I’ve completed Monday Hour one program and started applying it last week

Unintended models in this situation are:
(1)
C – I didn’t complete all I planned in Monday hour one in the time frame that I decided
T – I can’t handle it – I failed in becoming more productive -> I will forever overwork and feel tired and anxious
F – Anxiety, Fear
A – Procrastinating to do the next week’s Monday Hour One
R – Feeling even worse about myself

(2)
C – I didn’t complete all I planned in Monday hour one in the time frame that I decided
T – I can’t handle it – I’m incapable
F – Disappointment in myself
A – Work out of hours compromising my rest and sleep
R – Feeling even worse about myself

Why am I choosing this thought? Because it’s my biggest fear – to fail, because my automatic belief from my childhood is if I fail I can’t be loved, and if I’m not loved, I’ll die.

How does it prevent me from achieving what I want to achieve? Handling fear, anxiety and self-contempt eats up a lot of energy, so I’m not living my best life.

What do I want to feel instead of anxiety and fear? Confidence
What do I want to feel instead of disappointment? Love and kindness towards myself

Intentional models:
(1)
S – I work 50-60 hours a week. My manager tells me that it’s up to me to make it work in 40 hours
T – I can handle whatever I choose to
F – Confidence that I can find the way to make 40-hour week work
Expected action – I apply Monday hour one in an intentional and focused way
Expected result – I meet my work goals while working 40 hours a week

(2)
S – I work 50-60 hours a week. My manager tells me that it’s up to me to make it work in 40 hours
T – I’m worthy and good enough regardless of if I’m achieving my goals
F – Self-love
A – I take care of myself, filling up my energy with exercise, sleep and free time
R – I have the energy and brain capacity to achieve my work goals while working 40 hours per week

How can I replace the old thoughts with the new ones when a problem reoccurs?

Thank you