Free tool · 5-column thought record
CBT Thought Record.
Work through an unhelpful thought in the standard five-column format. Included in free-tier Studio.
Included in free-tier Studio
Private & secure
CBT informed
About thought records
Notice the thought behind the feeling.
A thought record (or thought diary) is a core tool in Cognitive Behavioural Therapy. It helps you spot automatic thoughts, weigh the evidence for and against them, and find a more balanced reading.
Identify patterns
Recognise cognitive distortions like catastrophising, black-and-white thinking, and mind reading.
Challenge thoughts
Question automatic thoughts by examining evidence and considering alternative perspectives.
Build awareness
Connect thoughts, feelings, and behaviours to understand your patterns and triggers.
Develop skills
Create a personal toolkit of balanced thoughts for similar situations in the future.
The process
Five columns, one thought.
The Traditional option follows the standard worksheet format used in CBT practice. The Smart option offers guided prompts to help you reflect.
01
Situation
What happened? When? Where? Who was involved?
02
Thoughts & feelings
Automatic thoughts and emotional intensity (0-100%).
03
Evidence
Facts for and against the thought.
04
Alternative
A more balanced, realistic perspective.
05
Re-rate
How do you feel now? (0-100%)
Cognitive distortions
Common thinking patterns.
Learning to recognise these patterns is the first step toward challenging unhelpful thoughts.
Catastrophising
“What if I lose my job?” Imagining the worst possible outcome.
All-or-nothing thinking
“I'm a complete failure.” No middle ground exists.
Mind reading
“They think I'm stupid.” Assuming you know others' thoughts.
Should statements
“I should be perfect.” Unrealistic self-expectations.
Labelling
“I'm worthless.” Defining yourself by one aspect.
Personalisation
“It's all my fault.” Taking excessive responsibility.
When to use one
When a thought record tends to help.
01
When experiencing anxiety before events (social situations, presentations)
02
During periods of low mood
03
After upsetting interactions or conflicts
04
When ruminating or overthinking
05
Between therapy sessions as practice
This is a reflection tool, not therapy. If something is urgent, a therapist or a crisis line is the right call.
FAQs
Frequently asked questions
Situation, thoughts and feelings, evidence for and against, a more balanced alternative thought, and a re-rate of the original feeling. The Traditional option here follows that format exactly; the AI option covers similar ground with prompts.
Keep what you make
A private studio for the weeks between sessions.
Save worksheets, notes and the things that resonate, and choose what to bring to your therapist. Free to start.
Are you a therapist? See how it fits your practice
OutSession 2026
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