Free worksheet
Thought record worksheet
The seven-column CBT thought record: fill it in here, then print it or save it as a PDF.
Fill it inWhat you type stays on this page. It is not sent anywhere and not saved: close the tab and it is gone. |
A filled-in example
A voice message that went unanswered for two days, worked through all seven columns.
- 1. Situation
- Sent Anna a voice message Tuesday morning asking about the weekend. It's now Thursday 9pm and she hasn't replied. She's been online today.
- 2. Automatic thought
- She's annoyed with me about the thing last week. She doesn't want to see me anymore.
- 3. Reaction
- Anxious 75. Some sadness 40. Tight stomach, slight pressure behind the eyes.
- 4. Evidence for
- Last week's dinner ended early and she seemed quiet on the way home. She replied within an hour to my last three messages and this one has been two days. She's been active on Instagram today.
- 5. Evidence against
- She's mid-deadline this week; she mentioned it on Sunday. She's replied late before during busy weeks and it's never meant anything. The dinner ending early was the restaurant closing, not a fight. She used a heart emoji on my last story this morning.
- 6. Balanced outcome
- She's probably swamped with the deadline and will reply when she surfaces. There's a small chance something's off from last week, and if there is we'll talk about it when we meet.
- 7. Distortions
- Mind reading, Prediction, Personalisation
Try it in Colors
Colors is a mood and emotion journal with CBT-style reframing – name what you feel, tag what happened, and watch the pattern show up over a few weeks.
Frequently asked questions
Is this thought record worksheet free?
Yes. Fill it in on the page, then print it or save it as a PDF from the print dialog. No account and no download needed.
Is what I type saved or sent anywhere?
No. The text stays in your browser tab and disappears when you close it. To keep a history of your thought records, use a notebook or an app such as Colors.
When should I fill in a thought record?
Whenever a strong feeling shows up, as close to the moment as you can. Each one takes five to ten minutes.