Thought Record Template: Reframe a Thought That's Dragging You Down
A thought record from cognitive behavioural therapy. You write the situation and the thought, rate how much you believe it, look at the evidence on both sides, then write a more balanced view and rate everything again.
Follows the thought record used in cognitive behavioural therapy (CBT). See the sources
Fill it in here
- Where were you, what happened? Facts only.
- What went through your mind? How much do you believe it, 0 to 100?
- Name the feelings and how strong they were, 0 to 100.
- What would you tell a friend who had this thought? What are you leaving out?
- A thought that takes all of the above into account.
- Rate the original thought and your feelings again, 0 to 100.
Start writing and you can save it to Brain Dump as a note.
When to use it
- A thought keeps replaying after something happened
- Your feelings seem bigger than the situation
- You want to check a thought instead of arguing with it in your head
What it's based on
A thought record from cognitive behavioural therapy: write the thought, rate how much you believe it, look at the evidence on both sides, then find a more balanced view. It's a self-help tool, not a replacement for professional support.
Research-backed
Built on a technique that's been tested in published studies. The sources below say how strong that evidence is.
Not a treatment on its own. If distress is severe or persistent, talk to a professional.
Sources
- Beck, J. S. (2020), Cognitive Behavior Therapy: Basics and Beyond, 3rd ed. (Guilford)
- de Oliveira et al. (2012), Trial-based thought record vs conventional cognitive therapy (randomized trial)
How to use it well
Write the situation as facts only, like a camera would see it
Write the thought word for word and rate how much you believe it, 0 to 100
Name your feelings and rate them too
List evidence for and against. Ask what you'd tell a friend
Write a balanced thought, then re-rate. A drop of 20 points is a real change
FAQ
No. It's a self-help tool borrowed from CBT. If distress is severe or doesn't ease, talk to a professional.
Make it more modest. It doesn't have to be positive, just fair. 'This went badly, and it's one evening' beats 'Everything is fine.'
Keep it in Brain Dump
Start a note from this template in your browser, or on iPhone, iPad and Mac. It's there whenever you need it again.
Start writing free
