CBT thought record worksheet
A thought record is the most-used worksheet in cognitive behavioral therapy, and it is not complicated: you catch a thought that made you feel worse, write down what was actually happening, and check the thought against the evidence instead of against your mood. Doing it on paper matters. Thoughts that feel airtight in your head tend to get looser once they have to sit still in a column.
The seven columns, in plain English
- Situation. Where you were and what happened, in one line. Facts a camera could have caught, not interpretations.
- Mood. One or two words, and a number out of 100 for how strong it was.
- Automatic thought. The sentence that went through your head. Write it exactly, including the harsh version.
- Evidence for it. What genuinely supports that thought.
- Evidence against it. What does not fit. This column is usually the hardest and the most useful.
- A fairer thought. Not a cheerful one. One that accounts for both columns above.
- Mood again. The same words, a new number. Even a drop of ten points counts.
A worked example
Situation: Sent a message to a friend at 9am. No reply by 6pm.
Mood: Anxious, 75.
Automatic thought: "She is annoyed with me and I have ruined it."
Evidence for: She usually answers the same day. Our last call felt a bit short.
Evidence against: She told me last week that work is brutal until Friday. She has gone quiet for two days before and it meant nothing. Nothing in my message was unkind.
A fairer thought: "The silence probably belongs to her week, not to me. If it is still quiet on Saturday I will ask."
Mood again: Anxious, 40.
How to actually use it
Fill one in close to the moment if you can, because the thought is easier to catch while it is still warm. Aim for a handful over a week rather than one perfect one. The point is not any single record; it is that after a dozen you start recognizing your own repeat offenders while they are happening.
The Theraglee version is fillable online and saves to your dashboard, so the record builds up over time: open the Thought Record Worksheet.
If you are working with a therapist
Bring the records. A therapist reading four of your real thought records learns more about the pattern in five minutes than they could from a long description of it. If you do not have a therapist yet, our guide on how to find a therapist covers where to start.
Where to go next
Common questions
What is a CBT thought record?
A worksheet that takes one distressing thought and walks it through seven columns: the situation, your mood, the automatic thought, the evidence for and against it, a fairer thought, and your mood afterward.
How often should I fill one in?
A handful across a week works better than one perfect one. Fill it in close to the moment, while the thought is still fresh.
Do I need a therapist to use one?
No. Thought records are commonly used on their own. They are also one of the most useful things you can bring to a therapist if you have one.
Is the Theraglee thought record printable?
It is fillable online and saves to your private dashboard, so you can look back over past records. The worksheet library is part of the Basic membership.