CBT
Thoughts, behaviors, experiments.
17 tools50 worksheets
Interactive tools
Use live in a session or send to a client.
- ABC Thought RecordActivating event · Belief · Consequence · Dispute · Effective new belief
- ADHD Executive FunctionTask breakdown + dopamine pairing for ADHD brains
- Behavioral Activation PlannerSchedule Pleasure + Mastery activities across the week
- Circle of ControlSort what's spinning into control · influence · let go
- Cognitive Distortions SorterTag the 15 common distortions running a hot thought
- Core Beliefs ExcavatorDownward-arrow from surface thought to core belief
- Emotion Regulation Thermometer5-zone visual thermometer — body cues, warning signs, skill per zone
- Intrusive Thoughts LogI-CBT informed · treat the interpretation, not the thought
- OCD / ERP ToolCycle map · hierarchy · live exposure with SUDS curve
- Quick Thought Record90-second mobile CBT flow
- Relapse Prevention PlanMarlatt RP plan — triggers, warning signs, coping, first 24 hours
- Sleep Hygiene PlanCBT-I informed — 10 habits, pick 2 to add this week
- Social Anxiety Exposure LadderFear hierarchy + safety behaviors — CBT for social anxiety
- Socratic Questioning Deck10 Socratic prompts applied to one hot thought
- Trigger MapperMap a recurring activation — cue, body, part, behavior, cost, Self-led plan
- Urge SurfingRide the wave — Marlatt's craving protocol with live SUDS curve
- Worry TimeScheduled worry — stimulus control for GAD
Printable worksheets
PDFs and fillable handouts.
- 'Should' Statement AuditTranslate the shoulds
- ABC ModelActivating event, Belief, Consequence — Ellis's original frame
- All-or-Nothing AuditFind the accurate middle
- Anxiety WorksheetTrigger, body, thought, feared outcome — and a small experiment
- Anxious Thoughts, Guilt & ShameUntangle the three layers so each one can be met with the right response
- Behavioral Activation PlannerA weekly grid for scheduling mastery and pleasure
- Behavioral Activation WorksheetSchedule pleasure and mastery — act first, mood follows
- Behavioral ExperimentTest a belief in the real world instead of arguing with it
- Catastrophizing LadderThen what? Then what? Until the story ends
- CBT TriangleMap thoughts, feelings, and behaviors in one moment
- CBT-I Sleep DiaryTwo weeks of data on time in bed, sleep efficiency, and stimulus control
- Cognitive DistortionsA pocket reference of the 12 most common thinking traps
- Cognitive Distortions Daily CatcherSeven days, seven catches
- Cognitive Restructuring WorksheetCatch the thought, weigh the evidence, write a balanced one
- Cognitive Restructuring Worksheet (PDF)The full-form CBT thought record on one printable page
- Core BeliefsName the deep rule under the recurring pattern
- Core Beliefs WorksheetTrace an automatic thought down to the belief beneath it
- Cost-Benefit AnalysisThe 2x2 for a thought, habit, or belief that won't budge
- Depression WorksheetA symptom check-in plus one behavioral activation step for this week
- Double-Standard TechniqueWould you say this to someone you love?
- Downward Arrow TechniqueTrace a hot thought down to the meaning underneath
- Exposure Hierarchy WorksheetBuild a SUDS ladder from mild to most feared
- Fact vs. InterpretationPull what happened apart from what it meant
- Financial Anxiety WorksheetSeparate the feeling from the facts and take the smallest look-at-it move
- Functional Analysis WorksheetAntecedent, behavior, consequence — the function the behavior is serving
- Health Anxiety Checking LogOne week of body scans, symptom searches, and reassurance asks — visible on one page
- Health Anxiety WorksheetTest the sensation-equals-illness prediction and drop one checking move
- Imaginal Exposure HierarchyBuild the graded imaginal exposure list — with SUDS and script
- Imposter Syndrome WorksheetUpdate the internal scoreboard and rewrite the 'a real ___ would ___' rule
- Intrusive Thoughts & Self-EsteemSeparate the thought from the thinker — rebuild the self-concept underneath
- Irrational Beliefs (REBT)Find the demand, dispute it, rewrite it as a preference
- Jealousy WorksheetSeparate evidence from projection and land on a request the partner can meet
- Mind-Reading CheckTest the guess
- Perfectionism — Good Enough ScaleDefine good enough in advance and run the experiment
- Perfectionism Thought RecordCatch the rule, rewrite the standard as a range
- Perfectionism WorksheetDefine 'good enough' on paper so you can actually ship it
- Personalization: Pie of ResponsibilitySlice the actual causes
- Positive Affirmations WorksheetBuild affirmations you actually believe
- Procrastination WorksheetTreat avoidance as emotion, not time management
- Responsibility PieYou are not 100% of the reason
- Rumination WorksheetCatch the loop, notice it isn't solving, interrupt with a behavior
- Social Anxiety WorksheetBefore, during, and after — break the post-mortem loop
- Socratic Questions for Sticky ThoughtsTen clinician-grade questions to put a thought on trial
- Survey MethodTest a social belief with real data
- Thought RecordA 7-column CBT worksheet for catching and reworking automatic thoughts
- Thought Stopping WorksheetBrief interruption of an intrusive loop so a skill can take its place
- Three Futures WorksheetWorst case, best case, most likely — and plan for the last one
- Worry PostponementMove the appointment, don't fight the worry
- Worry TreeDecision tree for productive vs unproductive worry
- Worry Window WorksheetGive worry a scheduled 15 minutes and ask it to wait