Observe your unwanted emotion

Write down the unwanted emotion you want to unmemorize.

Write down the thoughts you have when you feel that emotion.
Examples of these thoughts include: “I’ll never get a job,” “No one ever listens to me,” “He always makes me feel angry,” “Everyone uses me,” “Today is a bad day,” “It’s her fault my life is this way,” etc.

Write down you behave every time you feel this unwanted emotion.
It could be sulking, eating, calling someone to complain about how you feel, playing obsessively on the computer, drinking or gambling too much, shopping, procrastinating, gossiping, lying, bragging, yelling, or driving aggressively.

Review and memorize your list of thoughts and actions, refining them as you progress.
Your goal is to become familiar with how you unconsciously behave and what you say to yourself when this specific emotion drives your thoughts and feelings.

Stay conscious throughout your day every time you have an unwanted emotion.
Eventually, you will be able to anticipate them before they are initiated.

Work on one particular aspect of yourself for four to six weeks.
This will likely bring enough results that you feel an inner prompting to begin removing another layer of self.