Free tool

CBT Thought Record

The classic seven-column CBT worksheet, step by step. Saves privately to your device so you can review patterns.

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How to use it

Describe the situation in plain facts.
Rate your feelings 0–100.
Write the automatic thought and the evidence for and against it.
Write a balanced thought and re-rate your feelings.

Why it helps

Thought records slow a fast, automatic reaction down so you can examine it. Over time they reveal the thoughts that drive your hardest moments.

Everything you type stays in your browser on this device. Nothing is sent to us. This tool is for education and self-reflection, not diagnosis or treatment. In crisis? Call or text 988.

Learn more

Articles that go with this tool

Emotional skills

How to Use a Thought Record (CBT’s Most Useful Worksheet)

A step-by-step guide to the CBT thought record, with a worked example and tips for making it actually help.

3 min read

Therapy, explained

Why You Understand the Pattern but Still Repeat It (5 Questions That Help)

Knowing why you do something rarely stops it on its own. These five questions explore triggers, rewards, avoidance and practice so insight can turn into change.

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