PAUSE. NOTICE. REFRAME.

Make room for a
different thought.

Put a moment into words. Explore what’s behind it.
Find a perspective that gives you a little more room.

NOTICE

Start with the moment

You don’t need to make sense of it yet. Just start with what happened.

When was this moment?

Now Previous date

What happened?

Describe the situation or trigger. Where were you, and what was going on?

What went through your mind?

Include any thoughts, images, assumptions, or beliefs.

How strongly did you believe that thought?

Choose a number from 1 to 7, or leave this unanswered.

Not very stronglyVery strongly

EXPLORE

A thought can feel convincing and still leave part of the picture out.

What challenges this thought?

What facts, experiences, or missing information might point to another explanation?

Types of thinking errors

Do any of these patterns feel familiar? Select all that fit, or leave them blank.

The ten categories are from Skyland Trail .

WIDEN THE VIEW

Give yourself room to consider more than one way this could turn out.

What’s the worst possible outcome?

What’s the best possible outcome?

What’s the most realistic outcome?

Considering what you know, what seems most likely?

REFRAME

Bring together what you feel and what you’ve noticed.

How does this thought affect your feelings?

PUT IT INTO WORDS

Even though I feel that…

Write the thought or assumption that feels true.

…the reality is that…

Use the evidence and other viewpoints you explored above.

You can return to any section, or save what you have.