Yesterday’s negative thought download

I am keeping an excel spreadsheet log of many of the SCS exercises along with a daily planner. Yesterday for the first time ever I tracked all the automatic negative/mean/demotivating thoughts I tell myself throughout the day at work. Today I looked at the list again. Using your advice I took the dark side thoughts and modified them to be neutral. It seems all my dark-side thoughts could be modified to “I am.” and “I can.” Simple, Feeling such relief. I’ll see if it sticks. Thank you.