CBT Journaling Worksheets: Cognitive Behavioral Therapy at Home 2025
Cognitive Behavioral Therapy (CBT) journaling brings therapeutic techniques into your daily practice. Learn how to use structured worksheets to challenge negative thought patterns.
What is CBT Journaling?
CBT journaling uses structured prompts to identify automatic negative thoughts, challenge them with evidence, and develop balanced perspectives.
The Thought Record Worksheet
Situation: What happened?
Automatic Thought: What went through your mind?
Evidence For: What supports this thought?
Evidence Against: What contradicts it?
Alternative Thought: What's a more balanced perspective?
Outcome: How do you feel now (0-10)?
Common Cognitive Distortions
- All-or-Nothing Thinking: "I'm a total failure"
- Overgeneralization: "I always mess up"
- Mental Filter: Focusing only on negatives
- Catastrophizing: "This will be a disaster"
- Mind Reading: "They think I'm incompetent"
Example Thought Record
Situation: Made mistake in presentation
Automatic Thought: "Everyone thinks I'm incompetent" (Anxiety: 9/10)
Evidence For: Made visible error
Evidence Against: Boss said good job, colleague asked clarifying question (not criticism), presentation achieved its goal
Alternative: "I made one error in an otherwise effective presentation"
Outcome: Anxiety: 4/10
Daily CBT Journaling Routine
Morning: Set intention, identify potential triggers
Throughout day: Note automatic thoughts when emotions spike
Evening: Complete 1-2 thought records for biggest emotional moments
Apps with CBT Worksheets
Jour, Sanvello, MindShift CBT, Woebot, and Youper all offer guided CBT journaling exercises.