Thought Record

The core CBT worksheet for a thought that's running you — drawn as a courtroom for the mind. Name the situation, write the exact automatic thought that flashed through, and rate how strongly you believe it, 0 to 100. List the feelings it stirred up and how intense each one was, then do the real work: weigh the evidence the thought is true in one column and the evidence it's not the whole story in the other. With both sides in front of you, write a fairer, more balanced thought — not forced positivity, just the fuller truth — and re-rate how much you believe the original. A hot thought feels like a fact; slowing it down long enough to examine is what loosens its grip, and watching the belief drop even a little is proof the reframe is working. Fill it in to work through a specific spiral, or print it blank and do it by hand — paper is where the thought finally holds still.

Best for: Catching an anxious or self-critical thought and testing it against the evidence, instead of taking it at its word.
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Put the thought on trial.

A hot, automatic thought feels like a fact. This is the core CBT worksheet for catching it and testing it: name the situation and the exact thought, rate how much you believe it, then weigh the evidence for and against before writing a fairer thought and re-rating the belief. Nine times out of ten, the number drops.

How to work it

Feelings go one per line as name | intensity — like Anxious | 80. Evidence goes one point per line in each column. Belief and intensity are 0–100.

Leave any field blank to print a clean worksheet and fill it in by hand — on paper is where the thought slows down enough to examine.

Not sure where to start?