How to write a CBT journal: 5 prompt templates

What a CBT journal is — and what it isn't

Cognitive behavioural therapy starts from a simple idea: the way we interpret a situation shapes how we feel and what we do next. A CBT journal is a structured way to catch those interpretations on paper — the automatic thoughts — and check whether they hold up.

The best-known tool is the thought record, which grew out of Aaron Beck's cognitive therapy and is widely used in CBT self-help books and by therapists as homework between sessions. The templates below are simplified, self-guided versions of these standard techniques.

It is not a diagnosis, a treatment plan or a replacement for a therapist. It works best for everyday stress, worry and self-criticism. If your mood has been low for weeks, or you feel unsafe, please talk to a professional or a crisis line first.

Before you start: three ground rules

1. Write soon after. Thoughts are easiest to catch within a few hours, while you still remember the exact words.
2. Facts and thoughts in separate boxes. “My manager didn't reply” is a fact. “She's annoyed with me” is a thought. Most of the value comes from keeping them apart.
3. Balanced, not positive. The goal is a thought that is accurate, not a cheerful one you don't believe. “I made one mistake in a long report” beats “Everything is great”.

Ten minutes is enough. Rate emotions from 0 to 100 — the number itself doesn't matter, the change from before to after does.

Template 1: The classic thought record

Use it when one moment keeps replaying — a comment, a mistake, a message that wasn't answered.

Situation (facts only — who, what, where, when):

Automatic thought (the words that went through my head):

Emotion(s) and how strong, 0–100:

Evidence that supports the thought:

Evidence that doesn't fit the thought:

A more balanced thought:

Emotion now, 0–100:

Template 2: Thinking-trap spotter

CBT calls the common patterns in automatic thoughts cognitive distortions. Naming one is often enough to loosen it. The usual list:

What happened:

The thought, word for word:

Which thinking traps might be in it? (all-or-nothing, catastrophizing, mind reading, fortune telling, should statements, labeling, overgeneralizing, discounting the positive, emotional reasoning, personalization)

If a friend said this thought out loud, what would I tell them?

The thought, rewritten without the trap:

A thought can contain several traps. Don't argue about which label is exactly right — the point is to see the thought as a thought, not a fact.

Template 3: Worry reality check

For “what if” worries about something that hasn't happened yet. It's a written version of the decatastrophizing questions many CBT workbooks use: worst, best and most likely outcome, plus your plan for the worst.

The worry, in one sentence:

Worst case:
Best case:
Most likely case:

If the worst case happened, what would I actually do? Who could help?

How much will this matter in a week? In a year?

One thing within my control today:

The question “what would I actually do?” matters most. Worry tends to stop at the scary part; writing the next step usually shows you'd cope.

Tip: some people schedule a fixed 15-minute worry time each day and park worries until then. Use this template during that slot.

Template 4: Behavioural experiment

Some beliefs only change through experience — “if I say no, people will be angry”, “if I ask a question in the meeting, I'll look stupid”. A behavioural experiment turns the belief into a prediction and tests it in a small, safe way.

The belief I want to test (and how strongly I believe it, 0–100%):

My prediction — what I think will happen:

The experiment — a small, safe thing I'll do to test it (when, where):

--- after ---
What actually happened:

What I learned:

How strongly I believe the original thought now, 0–100%:

Keep experiments small and safe. If a test involves real risk — health, money, relationships — plan it with someone you trust.

Template 5: Values and one small action

When mood is low, people stop doing the things that used to give energy, which lowers mood further. CBT's behavioural activation reverses the loop: schedule one small, valued activity and rate it afterwards for achievement and enjoyment.

Something I've stopped doing that used to matter to me:

The value behind it (e.g. connection, health, learning, creativity):

One small activity for today or tomorrow (10–20 minutes, specific):

--- after ---
Did it? Y / N
Sense of achievement, 0–10:
Enjoyment, 0–10:
What I noticed:

Small and specific beats ambitious: “walk to the corner shop at 5 pm” works better than “exercise more”. Ratings are often higher than you predicted — writing them down is how you notice.

Using the templates in DiaryFast

1. Tap Use this template under any template above. The editor opens with the headings filled in; write under each one.
2. Save, then tap Talk it through. The Coach asks one Socratic question at a time about what you wrote and gently names thinking traps it notices.
3. Tap Suggest action items to turn the conversation into two or three small next steps on your Next steps list — handy for Template 4 and 5.
4. Log a mood with the entry. The weekly report then shows whether those 0–100 ratings and your mood trend move over time.

Everything stays on your device unless you ask for an AI reply — see where your journal is stored and who can see it.

When to look for more support

Self-guided CBT journaling is a good everyday tool. Look for a professional if worries or low mood are getting worse, last most days for two weeks or more, or get in the way of work, sleep or relationships. CBT with a trained therapist is widely available, including online. If you ever feel you might harm yourself, contact emergency services or a crisis line now (US & Canada: call or text 988).