Thought monitoring is a foundational skill in cognitive-behavioral therapy. By recording the situations that trigger strong emotions and the thoughts that accompany them, you build awareness of automatic thinking patterns. Over time, this log reveals connections between what you think, how you feel, and what you do—giving you more choice in how you respond.

Each time you notice a strong emotional shift, pause and record the situation, the thought that went through your mind, your emotional and behavioral response, and the outcome. Try to capture entries as close to real-time as possible for accuracy.