Negative automatic thoughts appear quickly, feel convincing, and often go unquestioned. Yet they frequently contain cognitive distortions such as all-or-nothing thinking, overgeneralization, and personalization. Research in cognitive behavioral therapy shows that the habit of catching these thoughts and generating evidence-based alternatives significantly reduces emotional distress and improves problem-solving. This log provides a structured format for practicing that skill.

Each time you notice a strong negative emotional reaction, record the triggering situation in the first column. Write the automatic negative thought in the second column. In the third column, identify what evidence supports or contradicts the thought. In the fourth column, write a balanced counterstatement that accounts for the full picture. In the final column, rate your distress after reframing on a scale from 0 (none) to 10 (extreme).