Loading…
Identify common thinking errors (cognitive distortions) present in your automatic thoughts.
Think about a recent automatic thought that caused distress. Review the list of cognitive distortions below and tick any that apply to your thought. Then try to reframe the thought without the distortion.
Use as a psychoeducation tool when introducing cognitive restructuring, typically after the client has some experience identifying automatic thoughts. Helpful for normalising thinking patterns and building the client's vocabulary for their cognitive style. Can also be a useful reference sheet for homework.
Present as common thinking habits that everyone falls into, not as flaws. You might say: 'Our minds have some predictable shortcuts that can trip us up when we're feeling low. Let's look through these together and see which ones you recognise in yourself.'
For clients who are highly self-critical, emphasise universality and normalise these as human tendencies, not personal failings. Reduce the list to the 4-5 most relevant distortions for clients who find the full list overwhelming. Use concrete personal examples rather than generic ones.
Avoid using as a standalone tool without connecting identified distortions to thought records or formulation work. Be cautious with clients who may use the checklist to invalidate their own emotional experiences, as the goal is perspective-taking, not thought suppression.
The checklist is a means to an end, not the end itself. Once the client can identify their top 2-3 patterns, move to actively challenging these in thought records. Revisit periodically to check whether patterns have shifted. Be alert to 'mental filtering' about the checklist itself, where clients only notice the distortions they use most.
Suitable for clients working with cognitive distortions, thinking errors, cbt, psychoeducation. This tool can be used as a standalone worksheet or as part of a structured homework plan.
Create a free account to access 10 worksheets per month.
The classic cognitive restructuring tool. Identify automatic thoughts, evaluate the evidence, and develop more balanced alternatives.
Identify your personal early warning signs across thinking, mood, behaviour, and physical health, and create a stepped action plan for responding.
Identify your core values and assess how well your current activities align with them — then plan changes to close the gap.
Build a hierarchy of feared situations ranked by anxiety level, from least to most challenging, to guide graded exposure work.