Wen,

My old therapist in Florida once instructed me to put sticky notes around the house with the word "gray" on it - to help remind me to not think in all or nothing terms.

What I'm saying is - buy yourself a sticky note pad, maybe in one of your favorite colors, write down what Dr. Phil said on many of those stickies, put one on your bathroom mirror, on the fridge, on the dash of your car, on the back of your front door. It's easy to forget things, and this will be a daily reminder for you.

Best,
Rachel