I can do this now.

             Now I have a better plan.

             I am good at this.

2.  A choice statement.

             I can choose to refuse ..........

            I can choose to notice that I have more than one feeling.

             I can choose not to abandon myself.

3.  A statement of doubt with a positive assertion. 

             I am distrustful of this process and I can choose to give it a chance.

             I am still feel

                 This process is hard and I can choose to keep trying.

http://www.selftimeout.org/affirmation-structure.html