How to Use a CBT Thought Record Worksheet (Step-by-Step)
- Calvin Field
- Nov 13, 2025
- 3 min read
A CBT Thought Record worksheet is a practical tool used in Cognitive Behavioural Therapy (CBT) to help you slow down, understand your thoughts, and gently shift unhelpful thinking patterns. This guide walks you through each field of a standard thought record — with a clear example at every step.MindTrace includes guided templates for all of these sections, making the process easier and more reflective.
What Is a CBT Thought Record?
A CBT Thought Record helps you examine the link between your situation, thoughts, emotions, and behaviours. It’s widely used in therapy and recommended by organisations such as the NHS (NHS, 2024) and the American Psychological Association (APA, 2023) as part of evidence-based CBT.By breaking an overwhelming moment into smaller parts, you gain clarity — and space to respond with more balanced thinking.
Step-by-Step: How to Use a CBT Thought Record Worksheet
1. Situation
Briefly describe what happened, including when and where.
Example:“At 10am during a team meeting, my manager asked how the project was going.”
This keeps the focus on the external event, not your interpretation of it.
2. Thought (Automatic Thought)
Write the first thought that popped into your mind. Be specific.
Example:“I’m falling behind, and everyone will think I’m incompetent.”
Automatic thoughts often appear quickly and feel factual, even when they’re assumptions.
3. Emotion (and Intensity)
Describe how you felt and rate the intensity from 0–100%.
Example:Emotion: AnxietyIntensity: 75%
This helps track your emotional shifts as you work through the record.
4. Evidence For the Thought
List facts (not interpretations) that support your initial thought.
Example:“I missed last week’s soft deadline.”“I haven’t shared my progress update yet.”
This isn’t about beating yourself up — it’s about being honest about what fed the thought.
5. Evidence Against the Thought
List factual evidence that the thought might not be fully accurate.
Example:“My manager said last month that I’m doing strong work.”“Deadlines were adjusted for the whole team.”“Colleagues have also been delayed due to workload.”
This step helps challenge cognitive distortions — one of the core CBT techniques pioneered by Dr Aaron T. Beck.
6. Balanced or Reframed Thought
Create a more balanced, compassionate, or realistic alternative.
Example:“I’m behind, but the team is aware of the workload and has adjusted timelines. I’ve consistently delivered good work, and I can share a clear update today.”
Notice that this reframe isn’t false positivity — it’s grounded, fair, and gentler.
7. Re-rate the Emotion
Check in again with your feelings.
Example:Anxiety decreases from 75% → 35%.
Seeing the shift reinforces how reflection can reduce emotional intensity.
Full Completed Example (All Steps Together)
Situation: “10am team meeting; manager asked about my project.”
Thought: “Everyone will think I’m incompetent.”
Emotion: Anxiety (75%)
Evidence For: Missed soft deadline; haven’t updated manager yet.
Evidence Against: Manager previously praised work; deadlines adjusted; others also delayed.
Reframed Thought: “I’m behind but still trusted; timelines changed for the team. I can give an honest update.”
Emotion After: Anxiety (35%)
Key Takeaways
A Thought Record helps separate facts from assumptions.
It’s a recognised CBT technique recommended by NHS Talking Therapies and the APA.
Balanced thinking is not forced positivity — it’s grounded, fair, and compassionate.
With practice, Thought Records can reduce emotional intensity and increase clarity.
Digital tools like MindTrace make the process easier to track consistently.
FAQ
1. Do I need to be in therapy to use a Thought Record?
No — Thought Records can be used by anyone. However, they work best when paired with professional support. Apps like MindTrace help you gather insights to share with your therapist.
2. How often should I complete a Thought Record?
Many therapists recommend using one whenever you feel a strong emotional reaction or notice unhelpful thinking patterns (Mind UK, 2024).
3. What if I’m unsure about the “evidence” part?
A good rule of thumb: evidence is something that would hold up in a factual discussion. If it’s an assumption or prediction, it belongs in the Thought field.
4. Is reframing the same as positive thinking?
No. Reframing aims for balanced thinking — not forced optimism.
5. Can I use MindTrace for this?
Yes. MindTrace offers structured Thought Record templates with guided prompts.
About MindTrace
MindTrace is a CBT companion app that helps you track thoughts, recognise patterns, and apply CBT tools between therapy sessions. It’s designed to complement — not replace — professional mental-health support.MindTrace includes guided thought-record templates you can fill in anywhere.
Try MindTrace:
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