CBT-inspired educational self-reflection exercise

Thought Explorer

One gentle, structured workflow: record a thought, notice the thinking patterns around it, then explore a more balanced view. Go at your own pace — every step is optional.

You can save a partly completed exercise and continue later.

Title

Stage 1 · Record the thought

Step 1

Situation: What happened?

Step 2

Automatic thoughts: What went through your mind?

Step 3

Emotions

e.g. worried, sad, frustrated

Step 4

Emotion intensity (0–100)

Stage 2 · Spot thinking patterns

Step 5

Which patterns might be present? (choose any, or none)

All-or-nothing thinkingSeeing things in only two categories, with no middle ground.Example: “If it isn't perfect, it's a failure.”CatastrophisingJumping to the worst possible outcome.Example: “I made one mistake, so everything will go wrong.”Mind readingAssuming we know what others think without checking.Example: “They didn't reply, so they must be annoyed with me.”OvergeneralisationDrawing a broad conclusion from one event.Example: “This always happens to me.”PersonalisationTaking responsibility for things outside our control.Example: “The group project struggled because of me.”Emotional reasoningTreating a feeling as proof of a fact.Example: “I feel nervous, so something bad must be about to happen.”

Step 6

What do you notice about this thought now?

Step 7

What other interpretations could also be possible?

Stage 3 · Reframe

Step 8

Evidence supporting the thought

Step 9

Evidence that does not support the thought

Step 10

Evidence suggesting another perspective

Step 11

A balanced alternative thought

Step 12

Emotions after reflection

Step 13

Emotion intensity after reflection (0–100)

Step 14

Reflection: has anything changed in how you feel?

These tools are inspired by cognitive behavioural therapy (CBT) and are for education and self-reflection only. They are not therapy, do not provide a diagnosis, and do not replace professional mental healthcare. If you are struggling, please reach out to a qualified professional or local support service.