I release all thoughts that don’t help me.

Usefulness is a different test from accuracy, and it's the more practical of the two. A thought can be entirely true — you did handle that badly in 2018 — and still have nothing whatever to offer you at half past eleven on a Tuesday night.

The mind resists this, having been trained to treat true things as automatically worth keeping. But a fact with no available action attached to it has stopped being information and become weight. The question worth asking isn't whether it's fair. It's whether there's anything you can do with it before Friday.