Glad you liked the graphs. They're my favourite part.
I looked into The Now Habit, and added it to my reading list. Great addition, thanks! Trying to rephrase 'I have to' to 'I choose to' is already something I try, but in the end, this only lands when you've genuinely internalised it - if you don't truly believe you're choosing it, it doesn't really work (at least for me). As you say, it's a delusion.
Essentially it's affect labelling in disguise, as mentioned in the article.
I looked into The Now Habit, and added it to my reading list. Great addition, thanks! Trying to rephrase 'I have to' to 'I choose to' is already something I try, but in the end, this only lands when you've genuinely internalised it - if you don't truly believe you're choosing it, it doesn't really work (at least for me). As you say, it's a delusion.
Essentially it's affect labelling in disguise, as mentioned in the article.