After looking closely at my progress or the lack of it, I often have to stop and forgive myself for falling short of my expectations. It's best to write out the expectations. Yes, I know this takes time, but I always find it's more than worth it. I know you won't believe me. You just have to try it. Doing this year after year, I always discover that some expectations were realistic and some were not! It never fails to be a useful endeavor.
Then, I breathe deeply, stand up and turn around 3 times, maybe go for a brisk walk and shake it off. Now, I'm ready to move on.