Free one-page worksheet
The Thought Record
Use it on one heavy thought at a time. The exercise does not argue that the thought is false - it restores the space in which a thought can be examined at all.
When a heavy thought arrives, restate it as: I am having the thought that …
Notice the distance the restatement creates. The thought remains; you are no longer inside it.
Ask whether the thought is an observation or a prediction. Predictions are drafts, not records.
Choose the next action from what is observable, not from the draft.
Free worksheet
Print it and keep it beside the next real moment.
Download the one-page Thought Record and use it on something that actually happened today.
Download the free worksheetOptional follow-up
Want the practice series that goes with it?
Where this comes from
This practice appears in A thought is not a verdict. Educational material, not medical or mental-health advice.