Free Online CBT Thought Record Tool
Free online free online cbt thought record tool to help you track and reframe negative thoughts quickly and easily. No registration required, instant results, and completely free to use.
Where were you? What were you doing?
What went through your mind?
What did you feel? Rate the intensity from 0-100%.
0-100%
What facts support this thought?
What facts contradict this thought?
What's a more realistic way of looking at this?
How do you feel now? Rate the intensity from 0-100%.
0-100%
This tool is for self-reflection and educational purposes only. It does not provide medical advice, diagnosis, or treatment. If you are in crisis, please contact emergency services or a mental health professional immediately.
How It Works
Follow this simple, evidence-based CBT process to challenge negative thinking patterns and build a more balanced perspective in minutes.
Log Your Situation & Thought
Describe the situation, your automatic negative thought, and the emotions you felt, rating their intensity from 0-100% for a clear baseline.
Analyze & Reframe with AI
Click Analyze to get supportive, non-judgmental questions that help you weigh evidence for and against your thought, plus a balanced alternative.
Re-Rate & Save Your Progress
Re-rate your emotional intensity, see how it shifted, then download your completed thought record to review or share with a provider.
Frequently Asked Questions
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