SukkiSukki / How to do a thought record
CBT thought record: how to do one, with an example
Updated October 4, 2026
A thought record is a way to look at one painful moment more slowly. You write down what happened, what went through your mind, and how it felt. Then you check the thought against the facts and write a fairer version.
It comes from cognitive behavioural therapy (CBT), which starts from the idea that your thoughts, feelings and actions are connected. The NHS says the same, and has its own thought record exercise that describes it as a practical way to capture and examine your thoughts and feelings about a situation. The method grew out of cognitive therapy, developed by psychiatrist Aaron T. Beck; the Beck Institute has an overview of the approach.
The steps
Paper thought records usually have five to seven columns. They all ask for the same things in the same order:
- What set this off? Write the situation as a camera would see it: where you were, who said what. Facts only, no judgments.
- What's going through your mind? Write the thoughts as they come, in your own words, even the ones that sound unreasonable.
- How does it feel? Name each feeling (anxious, ashamed, angry) and give it a number from 0 to 10.
- Which thought weighs the most? Pick the one thought that carries the most feeling. Rate how much you believe it right now, from 0 to 100%.
- Look again. Ask what supports the thought and what doesn't. Is there another explanation? What's the worst, best and most likely outcome? What would you tell a friend who thought this? Is there something you could do?
- Write one sentence that feels truer. Not a positive spin. A sentence you'd actually accept as fair.
- Rate again. How much do you believe the original thought now? How strong is each feeling? The numbers don't have to drop a lot. Noticing a small shift is enough.
An example, filled in
| What set this off? | My manager moved our 1:1 to Thursday and didn't say why. |
|---|---|
| What's going through your mind? | She's unhappy with my work. I'm about to be let go. I should have caught that bug. |
| How does it feel? | Anxious 8/10. Ashamed 5/10. |
| The thought that weighs most | "I'm about to be let go." Believe it: 80%. |
| Evidence for | She didn't give a reason. I did miss that bug. |
| Evidence against | My last review was good. She moved two other people's 1:1s this week too. |
| What would I tell a friend? | A moved meeting isn't a verdict. You'd hear about a real problem sooner than this. |
| What I could do | Ask on Thursday what she'd like to see from me this quarter. |
| A sentence that feels truer | Meetings move all the time. If something's wrong I'll hear it Thursday, and my track record is good. |
| Rate again | Believe the hot thought: 25%. Anxious: 3/10. |
Notice that the "evidence for" column isn't empty. A thought record doesn't pretend the bug didn't happen.
A template you can copy
Paste this into any notes app and fill it in:
What set this off? (facts only)
What's going through my mind?
How does it feel? (feeling, 0 to 10, for each)
The thought that weighs most: (belief, 0 to 100%)
Evidence for / evidence against:
Another explanation:
What I'd tell a friend:
What I could do:
One sentence that feels truer:
Rate again: (belief, feelings)
When the thought is true
Sometimes the evidence supports the thought. You did make the mistake; the deadline is real. Then the goal changes. Instead of arguing with the thought, work out which part is true, how bad it really is, and what you could do about it. A fair sentence can be "This is a real problem, and here's my next step." That's still a thought record doing its job.
Common snags
- You can't think of any evidence against it. Try the friend question: what would you say if someone you care about told you this?
- The balanced thought sounds fake. If you don't believe it, it isn't working yet. Make it smaller and more specific until you could say it with a straight face.
- It's too hard while you're upset. That's normal. Write down just the first three steps now and come back to the rest later.
- The feeling doesn't change. That happens. One record is one look. It's still a record you can come back to.
Do it one question at a time
Sukki is an iPhone app that turns this worksheet into one calm question per screen, with an optional Help button for when you're stuck. It's a self-help tool, not therapy.
Questions
What is a thought record?
A thought record is a CBT exercise where you write down a difficult situation, the thoughts and feelings that came with it, the evidence for and against the thought, and a more balanced alternative.
How long does a thought record take?
It varies. Your first one may take a while because the steps are new. Write it at your own pace and stop if you need to; you can come back to it.
Does a thought record replace therapy?
No. It's a self-help exercise, and therapists often give it as homework. If you're struggling, a doctor or therapist can help.
A thought record is self-help, not treatment. If low mood or anxiety is getting in the way of your life, talk to a doctor or therapist. In crisis in the US, call or text 988.