If you want to think in black and white less, try these tips:

Reframe your thinking. If you catch yourself jumping to extremes, try challenging yourself. Think about why you might be thinking the way you are and whether there is another viewpoint you may not have considered.

Watch your words. Black and white thinking words like "always' and "never" are signals to pay attention to. If you hear yourself saying things like that, remind yourself to replace it with different words like "maybe" and "sometimes".

Acceptance. If there is one constant in life, it's change. Try to be comfortable not knowing everything. It's OK to ask for more time to think about something or say, "I don't know".

https://www.webmd.com/mental-health/black-and-white-thinking