Thought Check

Start with an everyday moment, not your hardest memory. You can stop at any point. Slow down one moment that is bothering you. Write what happened, the thought that came with it, and what followed. Then try a kinder or more balanced way to put it.

Your answers stay on this device until you press Clear. Nothing is sent anywhere.

What happened

Just the facts, as a camera would have seen it:For example, “I forgot my friend’s birthday.”

The thought I had

What went through my mind:For example, “I’m so scattered. I can’t keep track of anything any more.”

What you type stays on this device until you clear it.

How I felt and what I did

How I felt:

What I did, or wanted to do:

A kinder or more balanced thought

Questions that can help:

What would I say to a friend who had this thought?
What do I know for sure, and what am I guessing?
Is there another way to see what happened?

A kinder or more balanced thought:For example, “I missed one date. I can send a note today and add birthdays to my calendar.”

How does the new thought fit?

It fits It partly fits Not yet

This is a self-help worksheet for one moment. It is not therapy and does not replace care from a mental health professional. If thoughts like these are frequent or heavy, consider talking with one.