CBT · Behavioral
Behavioral Experiment
Test a belief in the real world instead of arguing with it
Thought records argue with the mind. Behavioral experiments go check. Pick a belief, design a small test in the real world, and let the data speak. The most powerful intervention in CBT for beliefs that survive logic.
1 · The belief to test
"If I ___, then ___." Make it specific and falsifiable.
How much I believe it now (0–100)
nonemost
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2 · The experiment
What will you do, when, where, with whom?
3 · Predicted outcome
What does the belief predict will happen?
4 · Safety behaviors to drop
What would you normally do to soften the test? Try without it.
5 · What actually happened
6 · What I learned
A new, more accurate belief — in your own words.
How much I believe the old thought now (0–100)
nonemost
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