Write it down and don't share it. Come back to it a day later and see if it still makes sense. This is a very common trick in cognitive behavioral therapy for teaching people basic metacognition. The fundamental goal is to allow for reflection on your own intentions and actions by delaying actions and then leveraging those skills to close the gap between intentions and actions without getting lost in negative emotions.

There is no easy shortcut or royal road. You'll have to do the work to develop the required metacognitve skills.