Thought record

The CBT thought record helps you examine the link between a situation, the thought it triggered, and the feeling that followed — then challenge the thought.

Step 1

Describe the situation

What happened? Where were you? Who was there? Just the facts — no interpretation yet.

Step 2

What was the automatic thought?

What went through your mind immediately? What did you tell yourself?

Step 3

What feeling did it create?

Name the emotion and rate its intensity (0–10).

Step 4

Challenge the thought

What evidence supports this thought? What evidence contradicts it? What would you say to a friend who had this thought?

Step 5

Write a balanced thought

A more realistic version — not forced positivity, just a fairer account of the situation.

Cognitive distortions

These are the 10 most common patterns of distorted thinking. Tap any to explore it. Recognising one in the moment is already the first step.

Behavioral activation

Depression narrows activity, which deepens depression. Behavioral activation breaks the cycle by scheduling small actions that create momentum — even when motivation is absent.

The principle

Action before motivation

CBT research shows that action reliably precedes mood change — not the other way around. You don't wait to feel ready. You act, and the feeling follows.

Schedule one activation

Choose a category, then write what you'll do, when, and how you'll know you've done it.

After the activation

Rate the experience

CBT uses P (pleasure) and M (mastery) ratings. Even 1/10 on either is evidence against the thought "nothing will help."

Pleasure (P) 5

Mastery (M) 5

Core beliefs

Core beliefs are the deep, often invisible assumptions we hold about ourselves, others, and the future — the triangle at the heart of the CBT diagram. They form early, feel like facts, and drive everything above them.

About yourself

Common negative core beliefs

"I am worthless" "I am unlovable" "I am a failure" "I am defective" "I am helpless"

About others

Common negative core beliefs

"People will hurt me" "No one can be trusted" "People will leave" "Others are better than me"

About the future

Common negative core beliefs

"Things will never improve" "I will always fail" "The world is dangerous"

Identify and examine your core belief

Write a belief that feels deeply true about yourself. Then ask: when did I first learn this? What evidence challenges it? What would a compassionate observer say?

Mood check-in

Track where you're at. Noticing patterns over time is itself a CBT skill — it separates the weather from the climate.

How are you feeling right now?

Mood (0=low) 5

Anxiety 4

Energy 5

Sleep quality 6

What's on your mind?