CBT Worksheets & Activities
Cognitive Behavioral Therapy activities you can run in-session or assign between sessions. Each is interactive, exportable as a PNG, and grounded in published CBT protocols.
Circles of Control
Sort worries into what you can control, influence, or let go. The #1 anxiety management activity made interactive.
Body Map Check-in
Place colored dots on a body silhouette to show where feelings live physically. No words required.
Thought Trap Detector
Kids identify sneaky thought patterns using fun names like "Disaster Brain" and "Fortune Teller Brain."
Fair Fighting Rules
Eight ground rules for fights that don't end the relationship. Tap a rule to see why it matters; check the ones you both agree to.
Thought Record
Classic 7-column CBT thought record with before/after intensity ratings. Walks a thought through evidence on both sides.
CBT Triangle
Thoughts shape feelings. Feelings shape behavior. Behavior loops back. Map yours and see how moving one moves the others.
Anger Iceberg
Above the water: the anger people see. Below: the feelings underneath. A naming activity for sessions and homework.
Anger Thermometer
1–10 anger intensity scale with level-specific tools. The hotter it is, the bigger the tool — what works at a 3 will not work at an 8.
Core Beliefs Excavator
Use the downward arrow technique to excavate the core belief sitting under a surface thought.
"I" Statement Translator
Turn "you always…" into "I feel ___ when ___" — a four-part script for hard conversations.
Passive · Aggressive · Assertive
Compare three communication modes side by side. Pick a moment, see how each would sound, and rewrite it assertively.
Boundary Cards
Six kinds of boundaries with example phrases for each. Keep the ones that fit you.
Feelings Chart
A grid of feeling faces with words. Pick the one that matches how you're feeling right now.
Behavioral Activation
Pick an activity, predict how it will feel, do it, then rate how it actually felt. Build the case against depression's prediction.
Self-Esteem Builder
Pick the strengths that feel true about you. Then write one sentence about each — in your own words.
Self-Care Wheel
Rate six areas of self-care. Spot the wobble. Pick one tiny next step in the area that needs it most.
Grief Map
Write a letter to your grief. Track how much of the day was loss-oriented vs. life-oriented. Both belong here.
ABC Chain
Map a moment as a chain: what happened (A), what you did (B), what came next (C). Find the leverage point.
SMART Goals
Specific, Measurable, Achievable, Relevant, Time-bound. Build a goal that has a real chance of happening.
Feelings Thermometer
An interactive thermometer for rating distress intensity. Simple, visual, and intuitive.
Coping Skills Toolbox
Build a personalized toolbox of coping skills, rated by how much they help. Kids own their toolkit.
Thought Detective
Walk through evidence for and against a worry thought. Cognitive restructuring as a detective game.
Gratitude Garden
Grow a garden by naming things you are grateful for. Each gratitude plants a flower.
Values Explorer
Pick values that feel true, rank what matters, reflect on life alignment. ACT-based values clarification.
The Algorithm
Your brain has an algorithm. Name the loop, see the pattern, write the update. CBT in teen-native language.