In addtion to sibling three simple ones and a book recommendation: Observe your thoughts. Replace B/W "all or nothing" thoughts with logically correct ones.

In addtion to sibling three simple ones and a book recommendation: Observe your thoughts. Replace B/W "all or nothing" thoughts with logically correct ones. Wear a rubber band around your arm. Every time you have counter productive thoughts, snap it lightly. Their frequency will go down. The Happiness Trap by Russ Harris. It is about the very effective Acceptance and Commitment Therapy.