CBT
Thoughts, behaviors, experiments.
7 tools22 worksheets
Interactive tools
Use live in a session or send to a client.
- ADHD Executive FunctionTask breakdown + dopamine pairing for ADHD brains
- Emotion Regulation Thermometer5-zone visual thermometer — body cues, warning signs, skill per zone
- 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
- Social Anxiety Exposure LadderFear hierarchy + safety behaviors — CBT for social anxiety
- Urge SurfingRide the wave — Marlatt's craving protocol with live SUDS curve
Printable worksheets
PDFs and fillable handouts.
- ABC ModelActivating event, Belief, Consequence — Ellis's original frame
- Anxiety WorksheetTrigger, body, thought, feared outcome — and a small experiment
- 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
- 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 Restructuring WorksheetCatch the thought, weigh the evidence, write a balanced one
- Core Beliefs — Downward ArrowTrace a surface thought down to the belief underneath
- 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
- Exposure Hierarchy WorksheetBuild a SUDS ladder from mild to most feared
- Fact vs. InterpretationPull what happened apart from what it meant
- Perfectionism — Good Enough ScaleDefine good enough in advance and run the experiment
- Perfectionism WorksheetDefine 'good enough' on paper so you can actually ship it
- Positive Affirmations WorksheetBuild affirmations you actually believe
- Procrastination WorksheetTreat avoidance as emotion, not time management
- 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
- Thought RecordA 7-column CBT worksheet for catching and reworking automatic thoughts