Not so long ago I read that you need to replace the word "must" with the word "want".
And immediately the shade changes, and the nature of the question is immediately changed.
I have to help - I want to help.
I have to go - I want to go.

The moment of tension and obligation changes, when something pulls and burdens, you also scold yourself very much for not doing something that you had to do.
But when "I want" - it turns out already your choice, not duty.
And then you do what you want without owing anyone.
Very good practice.
Just change the word "must" to "want" in any question.