Negative thoughts are normal — everyone has them. The goal isn't to never have them, it's to stop believing every one of them. Use this worksheet whenever a thought is weighing you down.
Step 1 — Catch the thought
Write down the exact words running through your head.
The thought I keep hearing is…
Step 2 — Question it
- Is this 100% true, or does it just feel true right now?
- Would I say this to a friend I love?
- What would my future self say about this?
My honest answers:
Step 3 — Reframe it
Rewrite the thought in a way that is both kinder and true.
- Instead of "I'm bad at this" → "I'm still learning this."
- Instead of "Nobody likes me" → "Some people get me, and that's enough."
- Instead of "I'll never get it right" → "I haven't got it right yet."
My new thought:
Step 4 — Choose one action
Pick one tiny thing you can do in the next hour that the new thought would do.
Today I will…