CBT Thought Record Template (Printable PDF & GoodNotes)
A CBT-style thought record. Write the date and situation, then work through six boxes: automatic thought, emotion and intensity as a percentage, evidence for, evidence against, a balanced thought, and how strong the emotion is afterwards. It's for personal use and isn't a substitute for therapy.
- Printable US Letter8.5 × 11 in, white paper
- Printable A4210 × 297 mm, white paper
- iPad / GoodNotesAlso Notability and Noteshelf
- E-ink tabletreMarkable, Kindle Scribe, Boox
Free PDF, 1 page, undated. No sign-up needed.
Shown for iPad in the Sage Botanical theme. Printable downloads use white paper (there's a dark mode preview below); the e-ink version is black and white.
One page, ready to fill in.
- Write-in lines for date and situation
- Boxes for automatic thought, emotion & intensity %, evidence for, evidence against, balanced thought and emotion after %
- Undated, so you can print or duplicate it as often as you need
Who it's for
People in CBT who are set thought records as homework, those learning to manage anxiety or low mood, and anyone who wants a structured way to step back from a thought that keeps coming back.
Getting the most from a cbt thought record.
Fill it in soon after the moment
When you notice a strong feeling, write the situation in a few words: where, when, who. The closer to the moment, the more accurately you'll catch the thought.
Write the thought word for word
"I'm going to get fired" is an automatic thought; "I felt worried about work" is a description. Catching the exact words is what makes the rest of the worksheet work.
Rate emotions as percentages
Anxious 80%, ashamed 60%. Rating before and after shows how much the exercise helped, even when the feeling doesn't disappear.
Look for facts, not feelings, as evidence
Evidence for and against should be things someone else could check: what was said, what happened before. "It feels true" is a feeling, not evidence.
Make the balanced thought believable
It isn't about thinking positively. A balanced thought takes both columns into account: "My manager was short with me, but she's been stressed all week and praised my report on Monday."
Included in 2 planners
This template is a page in each of these planners. Open one to see everything else that comes with it.
Get it inside a full hyperlinked planner
The mental health journal includes this page alongside dated month and week pages for your year, with side tabs and links between every page. Pick your device and theme, preview it free, and pay only when it's right.
- Dated pages for the whole year
- Tap a tab or a date to jump there
- GoodNotes, Notability, Samsung Notes, e-ink and print sizes
Opens the mental health journal with the Mental Health Tools section switched on.
Or read about the mental health journal first.
About this cbt thought record template
Need help importing it? See devices and apps or the FAQ.
What is a thought record?
A worksheet from cognitive behavioural therapy (CBT) that helps you notice an automatic thought, test it against the evidence and come up with a more balanced view. It's one of the most widely used CBT tools.
Can I use it without a therapist?
Many people use thought records on their own, and they're often set as homework between therapy sessions. If you're struggling, a therapist can help you get far more from them.
How often should I do one?
Whenever you notice a strong emotion you'd like to understand. Some people do one a day while learning the skill; later it becomes a quicker mental habit.
Is this a treatment?
No. It's a self-help worksheet. If you're in crisis or thinking about harming yourself, contact emergency services or a crisis line straight away.
