I need to be super aware of my thoughts if I am doing this. I think I somehow project my judgement on to other people.

For example - my boyfriend did something wrong, I thought just in my head that he was useless. Not 30 seconds later he tells me he is useless and a terrible boyfriend for not doing the correct thing. The correct thing was not a big deal (something as simple as leaving the oven on or forgetting the milk) and when he tells me that I realise how judgemental and unhelpful my thought was. I never voiced this thought but he seems to know what I am thinking and I worry with my warped negative thinking that he might start to think like that too.