The Thought Record

When a feeling hits hard, our first thought is rarely the full truth. This worksheet slows the moment down so you can see it more clearly. Print one page per difficult moment.

How to use it

• Start when you notice a strong feeling
• Write the thought exactly as it arrived — harsh and all
• Weigh the evidence on both sides, honestly
• Then write a fairer, more balanced thought

Re-rate the feeling afterwards. Even a small drop — 80% to 60% — is the skill working. It gets easier with practice.