The main thing to help you cope with the “breaking the rule effect” is to change those unhelpful automatic thinking patterns that cause the effect.
The SHADE skill module “Taking Charge of your Thoughts” explains how patterns of unhelpful thinking can be better managed from day-to-day.
In particular, the “breaking the rule effect” is an example of black & white thinking, catastrophising and jumping to negative conclusions. To learn more about these patterns of thinking, please see the SHADE skill module “Taking Charge of your Thoughts”.
So, all you need to do is to develop other ways of thinking about your slip-ups - because everybody makes mistakes, everybody will have a slip-up.
It is not the end of the world, and it doesn’t mean that you have failed, or have to go back to your old habits.
