Examine thoughts more carefully, make room for difficult experiences and choose actions that reflect what matters.
These CBT and ACT worksheets translate cognitive, behavioural, acceptance and values-based ideas into structured exercises. Use one current example, move slowly and treat the worksheet as a tool for inquiry rather than proof that a thought or feeling is wrong.
Quick guide
| Best for | Thought patterns, avoidance, worry, psychological flexibility and values-guided action |
|---|---|
| Typical time | 10–25 minutes |
| Format | On-page exercises with related articles, assessments and coaching tools |
| Evidence label | Established therapy concepts and research-informed practice |
| Support level | Self-guided for everyday concerns; professional support for severe or trauma-linked distress |
Worksheet library
1. CBT thought record
Record the situation, emotions, automatic thought, supporting evidence, missing or conflicting evidence, a more balanced response and one useful action. Use the full seven-step CBT thought record guide for instructions and examples.
- Situation: What happened, where and with whom?
- Emotion: What did you feel, and how intense was it from 0–100?
- Automatic thought: What went through your mind?
- Evidence: What supports the thought, and what does not fully fit it?
- Balanced response: What is a fairer, more complete interpretation?
- Action: What would be helpful now?
2. Thoughts–feelings–behaviours map
Divide a page into four areas: situation, thoughts, emotions or body sensations, and actions or urges. Draw arrows to show how each part affects the others, then identify the smallest point where a different response may be possible.
3. Evidence and balanced-thought builder
- What facts am I treating as certain?
- What information might I be overlooking?
- What would I say to someone I respect in the same situation?
- What is the most likely outcome, not only the best or worst?
- What balanced statement acknowledges both risk and coping ability?
4. Behaviour experiment planner
Write one prediction, select a safe test, decide what evidence you will observe and review what happened. Pair this worksheet with the Behaviour Experiment Planner.
| Prompt | Your notes |
|---|---|
| Prediction | What do I expect will happen? |
| Safe test | What small action could test this? |
| Evidence | What will I observe rather than assume? |
| Result | What happened? |
| Learning | What will I keep, revise or test next? |
5. Cognitive defusion practice
Choose one recurring thought and practise adding distance: “I am noticing the thought that…”. Write the thought in several different formats, say it slowly or imagine placing it on a passing cloud. Review 10 cognitive defusion exercises for more options.
6. Values compass
- Situation: Where do I feel stuck?
- Values: What qualities do I want to express here?
- Away move: What do I tend to do when trying to escape discomfort?
- Toward move: What small action would move me toward the chosen value?
- Support: What would make that action more workable?
7. Acceptance and willingness worksheet
Identify an internal experience you have been struggling against. Separate what can be changed from what is currently present, then choose a values-consistent action you are willing to take while making room for some discomfort. The Acceptance Check can help identify a starting point.
8. Grounding plan
Create a personalised list of sensory, cognitive and movement-based grounding options. Include early warning signs, preferred techniques, people or places that support safety, and situations in which professional help is needed. See the grounding techniques guide.
Related assessments
- Cognitive Bias Checklist
- Acceptance Check
- Mindfulness Assessment
- Behaviour Change Readiness Assessment
- Problem-Solving Assessment
Common mistakes
- Using cognitive restructuring to dismiss real danger, discrimination or practical problems.
- Trying to force a positive thought instead of developing a balanced one.
- Treating acceptance as approval, passivity or giving up.
- Running a behaviour experiment that is unsafe, coercive or too large.
- Repeating worksheets as reassurance without changing behaviour.
Safety and professional support
These exercises are educational and are not a substitute for individual assessment or treatment. Do not use exposure-like or trauma-focused exercises without appropriate preparation and support. Seek qualified care when thoughts are linked to self-harm, severe impairment, psychosis, trauma reactions, abuse, compulsions or immediate safety concerns.
Continue with related collections
For emotional coping and regulation, explore Emotional Wellness & Resilience. For structured DBT skills, visit the DBT worksheet collection. Return to All Worksheets.