Thought Record

Walk a thought through the seven steps. The intensity sliders at the top and bottom show what shifted.

Situation

Emotion

Intensity50%

100

Automatic thought

How much I believed it80%

100

Evidence for the thought

Evidence against the thought

Alternative, more accurate thought

Re-rate

How much I believe the original thought NOW50%

100

Emotion intensity NOW50%

100

What shifted

Belief in the thought

80%50%

-30 pts down

Emotion intensity

50%50%

No change

Even a small shift counts. The thought didn't need to be wrong — just less stuck.

📝

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Emora Health·emorahealth.com/activities/thought-recordFree interactive activity