How to use your Thought Record

When you notice a thought that’s making it harder to choose yourself, pause and write it down. Notice the situation, the thought that came up, and how it made you feel. Then use the prompts to look at the thought from another perspective and create a response that feels more balanced and helpful.

Want to learn more about Thought Records?

Explore these resources for examining automatic thoughts and developing a more balanced response.

American Psychological Association: Using the Thought Record

Beck Institute: Thought Record Worksheet

The Beck Institute worksheet shows questions you can use to examine an automatic thought and develop a more adaptive response.

Find your little piece of care

Social Anxiety

Burnout

Choosing Me

Your Energy Budget

Thought Record

The Drift List

Pick Any 3 Coping Tools

Mood, just right

Mood, meh

Mood, I’m fine

Mood, living life

Mood, struggling

Mood, surviving

Burned out mind

Slow to warm up

Soft launching into society