Choose

Whatever it is you believe you "have to" do, or "can't" do is just an option. Remind yourself it's a choice with the way you talk about it. Don't say "I have to do the laundry." Say "I've decided to do the laundry today." Don't say "I can't quit my job." Say "I've decided to go to this job at least one more day." You are choosing every moment. And if you start by choosing how you talk to yourself about what you are choosing, everything will get easier, including making changes and choosing something different. Be more conscious of the thought and the language you use to convey it.