7-Day Thought Pattern Tracker
Identify Your Go-To Distortions
How to use: Track your negative thoughts for 7 days. Write the thought and identify the distortion. After 7 days, you'll see YOUR pattern—the distortions you use most. Once you know your pattern, you can interrupt it faster.
Quick Reference - The 10 Cognitive Distortions:
1. All-or-Nothing (Black/white thinking)
2. Overgeneralization (This always happens)
3. Mental Filter (Focusing on negatives)
4. Disqualifying Positive (Discounting good)
5. Jumping to Conclusions (Mind reading/fortune telling)
6. Magnification/Minimization (Blowing up/downplaying)
7. Emotional Reasoning (If I feel it, it's true)
8. Should Statements (I should/must)
9. Labeling (I'm a loser vs I made mistake)
10. Personalization (It's my fault)
Week #1 Tracker
| Day | Time | Negative Thought | Emotion(s) | Distortion Type | Intensity (1-10) |
|---|---|---|---|---|---|
| MON | |||||
| TUE | |||||
| WED | |||||
| THU | |||||
| FRI | |||||
| SAT | |||||
| SUN |
Pattern Analysis (After 7 Days)
My most common distortion is:
When does it happen most?
What emotions trigger this distortion?
My action plan to interrupt this pattern:
✨ NOW YOU KNOW YOUR PATTERN: You catastrophize about the future, or overgeneralize from one event, or mind-read what people think. Once you know it, you can catch it faster. Next time it starts, you'll recognize it immediately: "Oh, there's my catastrophizing again. What's actually true?"