All worksheets
Browse 243 free, printable CBT worksheets. Filter by topic or approach below.
243 worksheets shown
Thought Record
A structured five-column worksheet for capturing a difficult moment, the thoughts that arose, and a more balanced alternative.
ABC Worksheet
The Activating event → Belief → Consequence framework that sits at the heart of cognitive therapy, drawn from Albert Ellis.
Cognitive Distortions Checklist
A reference list of common thinking traps — catastrophizing, all-or-nothing thinking, mind-reading — used to label and disarm unhelpful pat…
Downward Arrow Technique
A guided prompt for following an upsetting thought down to the underlying belief that gives it power.
Behavioral Experiment Worksheet
A planner for testing predictions in the real world rather than arguing with them in your head.
Evidence For and Against
A two-column tool for gathering observable data that supports or contradicts a hot thought.
Reframing Negative Thoughts
A worked-example handout teaching the move from a catastrophic thought to a fairer alternative.
Cost-Benefit Analysis of a Belief
A structured way to weigh what holding a particular belief gives you and what it costs you.
Core Beliefs Worksheet
A guided exercise for identifying and gently testing the deep "I am ___" beliefs that color daily experience.
Pie Chart of Responsibility
A graphical tool that breaks down "I caused this" thinking into all the contributing factors that were actually involved.
Worry Postponement Worksheet
A scheduling technique that asks worries to wait for a designated worry window rather than colonizing the day.
Probability vs. Possibility
A worksheet for separating "this could happen" from "this is likely to happen" in anxious thinking.
Cognitive Triangle Diagram
A printable diagram of the thought–feeling–behavior triangle with prompts for filling it in from a real moment.
Decatastrophizing Worksheet
A four-question prompt: What is the worst case? What is the best case? What is most likely? What would you do if it happened?
Should-Statement Audit
A worksheet for finding hidden "should" rules in your thinking and replacing them with preferences.
Personalization Worksheet
A reflection on the cognitive distortion of taking impersonal events personally.
Magnification and Minimization Log
A two-column log for catching the habit of inflating problems and shrinking strengths.
Emotional Reasoning Worksheet
A guided check on the assumption that "if I feel it, it must be true."
Fortune-Telling Thought Worksheet
A worksheet for noticing predictions about the future presented as if they were facts.
Mind-Reading Audit
A check on assumptions about what other people are thinking about you.
Labeling and Mislabeling Worksheet
A worksheet for catching global judgments ("I am a failure") and returning to specific behavior.
Disqualifying the Positive
A worksheet for noticing the habit of dismissing good news as luck or coincidence.
Mental Filter Worksheet
A guided exercise on attention to the negative slice of an experience while filtering out the rest.
Hot Thought Identification
A short worksheet for finding the single thought that carried the most emotional charge in a difficult moment.
Two-Column Belief Test
A side-by-side comparison of an old belief and a more workable one after gathering evidence for both.
Continuum Technique
A worksheet for moving rigid black-and-white judgments onto a 0–100 continuum.
Cognitive Conceptualization Diagram
A clinician-style diagram for mapping core beliefs, intermediate beliefs, and situations.
Coping Card Template
A wallet-sized printable card for capturing your most useful reframes in advance.
Reattribution Worksheet
A worksheet for redistributing perceived causes of an outcome more fairly across factors.
Surveys as Evidence
A behavioral experiment template for gathering opinions from real people instead of relying on imagined ones.
Activity Monitoring Log
A daily log of activities and the mood they produce, used to find what is and isn't feeding depression.
Activity Scheduling Worksheet
A planner for scheduling pleasant and mastery activities into a week before motivation arrives.
Pleasure and Mastery Inventory
A two-list inventory of activities that bring enjoyment and activities that build a sense of competence.
Values to Action Bridge
A worksheet that converts abstract values into specific, scheduled actions in the next seven days.
Avoidance Hierarchy
A ranked list of avoided situations along with concrete plans for re-engaging with them step by step.
Behavioral Activation Weekly Plan
A printable weekly grid for distributing meaningful and pleasurable activities throughout the day.
Energy and Mood Tracker
A 24-hour tracker for plotting mood and energy alongside what you actually did.
Outside-In vs. Inside-Out Worksheet
A psychoeducation worksheet on why action precedes motivation in depression.
Routine Reconstruction Plan
A worksheet for rebuilding a basic morning, midday, and evening structure from the ground up.
Reward Menu
A printable menu of small, low-effort rewards to pair with completion of difficult tasks.
Avoidance vs. Approach Audit
A weekly review for sorting recent decisions into avoidance moves and approach moves.
Behavioral Activation Goal Ladder
A bottom-up ladder of approach behaviors building from very easy to genuinely meaningful.
Exposure Hierarchy Builder
A SUDS-rated ladder of feared situations from easiest to hardest, used to plan a graded exposure program.
Imaginal Exposure Script
A guided script for repeatedly visualizing a feared scenario in detail until distress habituates.
Interoceptive Exposure Menu
A list of brief physical exercises (spinning, hyperventilating, breath-holding) used to expose to feared bodily sensations.
Exposure Tracking Sheet
A repeated-trial log for tracking SUDS across exposure sessions to make habituation visible.
Safety Behavior Audit
A worksheet for identifying the small protective rituals that prevent a feared situation from being a true exposure.
Post-Exposure Reflection
A debrief worksheet for capturing what was learned from an exposure session and updating predictions.
In Vivo Exposure Planner
A planner for setting up real-world exposure tasks with clear start and stop conditions.
Exposure Prediction Sheet
A pre-exposure worksheet for writing down your predictions so they can be checked against what actually happens.
Habituation Curve Diagram
A printable graph for plotting SUDS during an exposure to make the falling curve concrete.
Inhibitory Learning Worksheet
A modern-exposure worksheet for tracking expectancy violations rather than fear reduction.
Exposure Fear-Cue Inventory
A worksheet for itemizing the specific cues that trigger your feared response.
OCD Response Prevention Plan
A planner for structured ERP — what triggers, what response to prevent, what alternative response to choose.
Defusion Practice Sheet
A handout introducing several quick defusion techniques (saying "I'm having the thought that...") for changing your relationship to a stick…
Values Clarification Worksheet
A bullseye-style worksheet for ranking life domains and articulating what matters in each one.
Committed Action Planner
A worksheet for translating a value into a small, scheduled, concrete action this week.
Acceptance and Willingness Scale
A reflection sheet on what you would be willing to feel in service of moving toward what you care about.
Self-as-Context Exercise
A guided exercise for noticing the observer behind your experience, distinct from the content of your thoughts.
Choice Point Worksheet
A simple T-shaped worksheet for noticing when a moment is pulling you toward avoidance versus toward your values.
Workability Audit
A worksheet for evaluating a recent strategy not by whether it was right but by whether it actually worked.
Hexaflex Self-Check
A reflection across the six processes of psychological flexibility — defusion, acceptance, present moment, self-as-context, values, committ…
Passengers on the Bus Metaphor
A printable handout of the classic ACT metaphor with prompts for naming your own passengers.
Leaves on a Stream Script
A guided defusion practice script for placing thoughts on imagined leaves and watching them float by.
Funeral Visualization Exercise
A long-arc values exercise asking what you would want said about you if you lived your stated values fully.
DEAR MAN Communication Script
A step-by-step script (Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate) for assertive requests.
TIPP Skill Card
A pocket-sized reference for the four TIPP skills (Temperature, Intense exercise, Paced breathing, Paired muscle relaxation) used to lower…
Wise Mind Worksheet
A worksheet for finding the synthesis of "emotion mind" and "reasonable mind" in a difficult decision.
Distress Tolerance ACCEPTS
A handout listing strategies (Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations) for surviving an emotion…
PLEASE Skills Self-Audit
A self-care audit covering physical illness, eating, mood-altering substances, sleep, and exercise.
Opposite Action Worksheet
A guided worksheet for identifying when an emotion does not fit the facts and acting opposite to its action urge.
Radical Acceptance Reflection
A worksheet for practicing acceptance of a reality you cannot currently change without endorsing it.
Check the Facts Worksheet
A DBT cognitive worksheet for examining whether the intensity of an emotion matches the situation.
GIVE Skills Reference
A handout of the GIVE interpersonal skills (Gentle, Interested, Validate, Easy manner) for preserving relationships.
FAST Self-Respect Skills
A reference for FAST (Fair, Apologies-no-excess, Stick to values, Truthful) — the DBT skills for keeping self-respect in interactions.
Pros and Cons of Acting on Urges
A four-quadrant worksheet for evaluating the short- and long-term consequences of acting on a destructive urge.
STOP Skill Walkthrough
A practice worksheet for the STOP distress-tolerance skill (Stop, Take a step back, Observe, Proceed mindfully).
Half-Smile and Willing Hands
A reference card for the body-based DBT acceptance practices.
Self-Soothe Five Senses Menu
A printable menu of self-soothing activities organized by sensory channel.
Build Mastery and Cope Ahead
A planner combining a daily mastery activity with a cope-ahead rehearsal of an upcoming hard situation.
Diary Card
A standard DBT diary card for tracking emotions, urges, skills used, and target behaviors across the week.
Five-Senses Grounding Exercise
A short worksheet that walks you through naming five things you can see, four hear, three touch, two smell, and one taste.
Body Scan Script
A printable thirty-minute body scan script in the MBSR/MBCT tradition for systematic attention to bodily experience.
Three-Minute Breathing Space
A short MBCT-derived practice for stepping out of autopilot in the middle of a busy day.
Mindful Walking Practice
Instructions for a slow, attentional walking practice that can be done indoors or out.
Loving-Kindness Meditation Script
A guided script for the traditional metta practice of extending wishes for wellbeing to self and others.
Urge Surfing Worksheet
A mindfulness worksheet for riding out a craving or urge by attending to its rise and fall in the body.
STOP Skill Pocket Card
A four-letter mindfulness micro-practice (Stop, Take a breath, Observe, Proceed) for use during a triggering moment.
RAIN Practice Worksheet
A printable RAIN practice (Recognize, Allow, Investigate, Nurture) for working with difficult emotion.
Mindful Breathing Counter
A short-form breathing meditation worksheet with a simple counting scaffold.
Sitting Meditation Setup Sheet
A logistics worksheet for designing a sitting practice you can actually keep.
Mindful Self-Inquiry Prompts
A set of five prompts for sitting with a difficult emotion instead of pushing it away.
Three Good Things Journal
A nightly gratitude practice from Seligman's research — write down three good things from the day and what made each possible.
Gratitude Letter Template
A template for writing a detailed letter of thanks to someone who has helped you.
Strengths Inventory Worksheet
A worksheet for identifying your character strengths and brainstorming new ways to use them.
Best Possible Self Exercise
An expressive writing exercise in which you describe your life going as well as it realistically could ten years from now.
Savoring Practice
A worksheet that walks you through deliberately extending and amplifying a positive moment.
Acts of Kindness Tracker
A weekly tracker for performing intentional acts of kindness and noting their effect on mood.
Personal Strengths Use Plan
A planner for using one of your top character strengths in a new way every day for a week.
Meaning Inventory Worksheet
A reflection on the sources of meaning in your life — work, relationships, beliefs, contribution.
Hope Mapping Worksheet
A worksheet derived from Snyder's hope theory — clarify a goal, name pathways, identify agency.
Awe Walk Plan
A short prep-sheet for an "awe walk," a structured outdoor practice shown to increase positive affect.
Miracle Question Worksheet
A guided imagining of waking up tomorrow with the problem solved — what would be different, what would you notice?
Scaling Questions Sheet
A 0–10 scaling worksheet for tracking change and identifying what one small step up would look like.
Exception-Finding Worksheet
A worksheet for searching the past week for moments when the problem was smaller or absent.
Coping Question Reflection
A SFBT-style reflection on how you have managed to keep going despite difficulty — what resources are in play?
Pre-Session Change Worksheet
A check-in worksheet for noticing small positive shifts that have already happened before formal work begins.
Best Hopes Worksheet
An opening worksheet for naming what you most hope a piece of work will lead to.
Compliments and Credit Sheet
A weekly worksheet for noting what you are doing well and giving yourself credit on paper.
Sleep Diary Two-Week Tracker
A two-week tracker for sleep onset, awakenings, total sleep time, and daytime sleepiness — the foundation of CBT-I.
Sleep Restriction Calculator
A worksheet for calculating your time-in-bed window based on actual sleep efficiency, the core CBT-I behavioral move.
Stimulus Control Plan
A printable card with the CBT-I stimulus control rules for re-establishing the bed as a sleep cue.
Bedtime Worry Dump
A pre-bed writing exercise for emptying the mental to-do list onto paper before lights out.
Sleep Hygiene Audit
A checklist of behavioral and environmental factors that affect sleep quality, with action steps.
Constructive Worry Sheet
A two-step bedtime worksheet — list the worry, list the next concrete step — used to reduce nighttime cognitive arousal.
Wind-Down Routine Builder
A planner for designing a 60-minute pre-sleep routine that actually fits your life.
Sleep Belief Audit
A worksheet for identifying and gently testing the dysfunctional beliefs about sleep that maintain insomnia.
Caffeine and Alcohol Audit
A weekly audit for spotting the timing patterns of substances that erode sleep quality.
Self-Compassion Break Script
A short three-step script (mindfulness, common humanity, self-kindness) drawn from Kristin Neff's work.
Inner Critic vs. Compassionate Self Dialogue
A two-column worksheet for writing back to a harsh inner critic in a compassionate voice.
Letter to Yourself From a Compassionate Friend
A guided expressive writing exercise in which you write to yourself as a kind friend would.
Core Belief Restructuring Sheet
A long-form worksheet for examining and gently revising a long-held negative core belief.
Self-Worth Inventory
A worksheet for cataloguing the parts of your life and self that exist independent of any single performance.
Inner Critic Naming Sheet
A practical worksheet for giving your inner critic a name and a voice you can talk back to.
Comparison Trap Worksheet
A short worksheet for catching social-media-driven comparison thinking and putting it in context.
Soothing Touch Practice
A handout on the physiology of soothing touch and how to use it in moments of distress.
Anger Thermometer
A self-monitoring tool with a 0–10 scale, body cues at each level, and pre-decided actions for the upper end.
Anger Trigger Map
A worksheet for mapping recent anger episodes and looking for shared situational triggers.
Time-Out Plan for Adults
A pre-agreed plan for stepping out of an escalating conversation, used in couples and individual work.
Anger Iceberg Worksheet
A diagram and prompt for identifying the softer emotions (hurt, fear, shame) that often sit beneath anger.
Conflict Cooling-Down Plan
A worksheet for designing a personal protocol for the first 30 minutes of post-conflict cooldown.
Provocation Test Log
A log for tracking real-world provocations and the strategies you used in response.
Driving Anger Worksheet
A targeted worksheet for road-rage triggers and the cognitions that fuel them.
Resentment Inventory
A reflection worksheet for itemizing long-held resentments and weighing what carrying them costs.
Window of Tolerance Map
A worksheet for plotting your nervous-system states and the cues that signal you're leaving your window.
Container Visualization Script
A guided imagery script for temporarily setting aside intrusive material in a mental container until session.
Safe Place Imagery Script
A grounding imagery script for building a vivid, sensory mental refuge you can visit when activated.
Grounding Skills Menu
A printable menu of grounding skills (5-4-3-2-1, cold water, naming objects) organized by intensity.
Trigger Tracking Sheet
A trauma-informed worksheet for mapping triggers, body cues, and coping responses without going into trauma content.
Resource Building Inventory
A worksheet for cataloguing your existing internal and external resources before any deeper trauma work.
Pendulation Practice Card
A short reference for moving attention between activated and calm states, drawn from somatic experiencing.
Continuing Bonds Worksheet
A reflection worksheet for articulating how a relationship with someone you've lost continues to shape your life.
Grief Letter Exercise
A guided letter-writing exercise to a person who has died, with optional response from their imagined voice.
Anniversary Reaction Plan
A worksheet for naming and planning around predictable grief triggers — birthdays, holidays, anniversaries.
Dual Process Mapping
A worksheet derived from the dual-process model of grief — what loss-focused and restoration-focused activity looks like for you.
Memory Box Inventory
A planning worksheet for assembling a deliberate physical or digital collection of memories of the person who died.
Roles and Identity After Loss
A reflection worksheet for the identity work that often follows the loss of a close person.
Active Listening Practice Sheet
A structured exercise in reflective listening, designed for couples to do together.
Repair Attempts Inventory
A worksheet drawn from Gottman research for cataloging the small moves you and a partner use to step back from conflict.
Boundary-Setting Script
A planner for a specific boundary you need to set — what to say, what to expect, what to do if it isn't respected.
Soft Start-Up Worksheet
A practice worksheet for opening a difficult conversation without criticism or blame.
Four Horsemen Self-Audit
A self-audit covering criticism, contempt, defensiveness, and stonewalling in your relationships.
Love Maps Inventory
A questionnaire for refreshing your knowledge of a partner's inner world.
Bids for Connection Tracker
A tracker for noticing the small bids for attention you and a partner make and how often you turn toward them.
Attachment Style Reflection
A reflection on your patterns under stress — anxious, avoidant, secure, disorganized — and what they ask of you.
Panic Cycle Diagram Worksheet
A printable diagram of the panic loop with prompts for identifying your own catastrophic interpretations.
Worry Tree
A flowchart for triaging a worry into "actionable now" vs. "let it go" vs. "schedule for later."
Social Anxiety Attention Training
A worksheet from the Clark and Wells protocol for shifting attention outward during social interactions.
Behavioral Experiment Log for Social Anxiety
A specialized behavioral experiment template for testing predictions about social situations.
Post-Event Rumination Worksheet
A structured prompt for working with the long mental replays that follow social interactions.
Panic Survival Card
A wallet-sized card with reframes, breathing instructions, and the reminder that panic is finite.
Generalized Worry Diary
A daily worry log used to surface themes and the gap between worried predictions and actual outcomes.
Health Anxiety Reassurance Audit
A worksheet for cataloging reassurance-seeking behaviors and planning to reduce them.
Performance Anxiety Pre-Event Plan
A pre-event worksheet for managing predictable performance situations — presentations, exams, interviews.
Driving Anxiety Hierarchy
A specialized exposure hierarchy for driving avoidance, from short stretches to highways.
Public Speaking Behavioral Experiment
A worksheet for designing a real-world test of a public-speaking prediction.
Goal Setting Worksheet
A printable worksheet for translating a vague intention into a specific, measurable, scheduled goal.
Functional Analysis Worksheet
A behavioral worksheet for mapping the antecedents, behavior, and consequences of a problem pattern.
Problem-Solving Worksheet
A six-step worksheet (define, brainstorm, evaluate, choose, plan, review) for working a real problem through to action.
Worry Diary
A daily worry log used to surface themes and the gap between worried predictions and actual outcomes.
Progressive Muscle Relaxation Script
A printable script for the classic 16-muscle-group relaxation protocol.
Diaphragmatic Breathing Practice Sheet
Step-by-step instructions for a 4-7-8 or paced breathing practice with daily logging.
Catastrophizing Worksheet
A two-column worksheet for catching worst-case predictions and writing a fairer alternative.
Decentering Practice Sheet
A short practice for stepping back from thoughts and noticing them as mental events rather than facts.
Mild Depression Self-Help Plan
A six-week structured self-help plan for mild depression based on behavioral activation principles.
Emotion Regulation Diary
A daily emotion log with prompts for noticing the situation, emotion, action urge, and skill used.
Chronic Pain Activity Pacing
A worksheet for designing a pacing plan that balances activity and rest in chronic pain.
Identifying Avoidance Patterns
A weekly review worksheet for spotting subtle avoidance moves before they consolidate.
Sleep Cognitions Worksheet
A worksheet for catching catastrophic thinking about sleep that paradoxically prolongs insomnia.
Mindful Eating Journal
A printable journal for slowing down meals and reconnecting with hunger and fullness cues.
Personal Mission Statement
A long-form reflection worksheet for drafting a sentence or two that captures what you want your life to stand for.
Gratitude Visit Plan
A planning worksheet for the gratitude visit — drafting and delivering an in-person letter of thanks.
Self-Validation Worksheet
A worksheet for practicing the DBT skill of validating your own experience before trying to change it.
Daily Mood Log
A simple printable mood log used to gather data over a few weeks for patterns.
Reverse Bucket List
An expressive worksheet for naming what you have already done that has mattered to you.
Safety Plan Template
A printable Stanley-Brown safety plan template — warning signs, internal coping, distractions, supports, professionals, lethal-means safety.
Suicide Crisis Coping Card
A wallet-sized printable card with your specific coping steps, emergency contacts, and reasons for living.
Reasons for Living Inventory
A reflection worksheet for itemizing the things that make staying worth it on hard days.
Flashback Halt Card
A pocket-sized printable for use when flashbacks begin — orienting prompts, breathing, name, date, location.
Trichotillomania Habit Reversal Sheet
A habit-reversal-training worksheet for tracking pulling episodes and pre-deciding competing responses.
Skin Picking Awareness Log
A daily log for skin picking — triggers, location, duration, competing response used.
Procrastination Functional Analysis
A worksheet for mapping the relief that procrastination provides and what it actually costs.
Implementation Intention Planner
A planner for converting vague goals into "if X happens, I will Y" statements that boost follow-through.
Eating Patterns Diary
A non-judgmental food diary capturing situation, food, emotion, and behavior — used in CBT-E.
Body Image Diary
A body-image-focused worksheet for tracking when checking, avoidance, or comparison flares up.
Anxiety Sensitivity Index Reflection
A reflection worksheet on the meanings you attach to specific bodily sensations.
Health Behavior Change Plan
A six-step planner for changing a health behavior — exercise, diet, screen time — with relapse handling built in.
Anger Forgiveness Letter
A letter-writing exercise drawn from REACH forgiveness research, written to be read or kept.
Workplace Conflict Map
A worksheet for mapping a difficult workplace dynamic and your range of moves within it.
Burnout Inventory
A reflection worksheet for spotting the early warning signs of burnout and naming what needs to change.
Imposter Syndrome Worksheet
A targeted thought-record variant for the specific cognitive patterns of imposter syndrome.
Procrastination "Just Five Minutes" Card
A pocket card for the time-honored five-minute starter trick paired with a brief implementation prompt.
Emotional Eating Plan
A structured worksheet for identifying emotional triggers for eating and rehearsing alternative responses.
Habit Tracker (28-Day)
A printable 28-day habit tracker with a single-row check-the-box layout for one habit at a time.
Compassion-Focused Imagery Script
A guided imagery script in the Compassion-Focused Therapy tradition for cultivating an inner compassionate figure.
Two-Chair Self-Critic Dialogue
A guided two-chair exercise for dialoguing with the inner critic, drawn from emotion-focused therapy.
Behavioral Experiment Audit
A monthly review for cataloguing your behavioral experiments, what they tested, and what you learned.
Self-Monitoring of Avoidance
A daily check-in for noticing subtle avoidance — distractions, busywork, "I'll do it later" — before it consolidates.
Worry Time Schedule
A worksheet for setting up a daily worry-time window and a system for postponing worries until then.
Two-Letter Forgiveness Exercise
A two-step letter exercise — one as the hurt party, one to that party — for self-led forgiveness work.
Daily Gratitude Three-Sentence Prompt
A minimal three-sentence printable prompt for use as a daily gratitude micro-practice.
Self-Forgiveness Worksheet
A four-step worksheet (responsibility, remorse, restoration, release) for self-forgiveness.
Relapse Prevention Plan
A standard CBT relapse prevention plan covering early warning signs, coping moves, supports, and a written agreement.
Crisis Box Inventory
A planning worksheet for assembling a physical or digital "crisis box" — items, scripts, contacts, distractions.
Self-Talk Replacement Card
A printable two-column wallet card with your most common harsh self-statements and their pre-written replacements.
Decision Matrix Worksheet
A weighted decision-making worksheet for weighing options against personally chosen criteria.
Letter to Future Self
A long-form letter exercise for the version of you reading this six or twelve months from now.
Letter From Past Self
A reverse-direction letter exercise — what your earlier self would want you to remember today.
Self-Care Wheel
An eight-spoke self-care wheel covering physical, emotional, social, professional, intellectual, spiritual, financial, and environmental do…
Boundaries Inventory
A worksheet for itemizing the boundaries you currently hold and where they are leaking.
Loneliness Mapping Worksheet
A reflective worksheet for distinguishing different kinds of loneliness — social, emotional, existential — and what each one calls for.
Connection Habit Tracker
A weekly tracker for small, deliberate moves toward people that compound over months.
Holiday Coping Plan
A worksheet for predicting and pre-deciding your responses to predictably hard moments during the holiday season.
Money Worry Worksheet
A targeted worry-focused worksheet for financial anxiety, separating actionable steps from rumination.
Caregiver Burnout Plan
A worksheet for identifying the early signs of caregiver burnout and building a sustainable support plan.
Postpartum Mood Check-In
A weekly mood and support check-in worksheet for the first year postpartum.
Adolescent Mood Map
A teen-friendly worksheet for mapping daily mood and the activities and people connected to it.
Senior Wellbeing Audit
A reflection worksheet for older adults covering health, purpose, connection, and meaning.
Medication Adherence Plan
A planner for sustaining a medication routine, including barriers, supports, and re-start procedures after lapses.
Substance Use Trigger Map
A relapse-prevention worksheet for mapping substance-use triggers and pre-deciding alternative responses.
Recovery Capital Inventory
A reflection on the personal, social, and community resources you can draw on in recovery.
Anxiety vs. Excitement Reframe
A short worksheet for reframing the same physiological arousal as excitement instead of anxiety.
Compassion-Focused Critic Letter
A letter-writing exercise from CFT in which you write to your inner critic from a compassionate stance.
Pacing for Energy Conditions
A pacing worksheet for chronic fatigue and post-viral conditions, balancing activity and recovery.
Intrusive Thought Acceptance Sheet
An ACT-style worksheet for unhooking from intrusive thoughts without trying to suppress them.
OCD Imaginal Exposure Script
An imaginal exposure script for the feared outcome behind a specific obsession.
BDD Mirror Retraining Plan
A targeted mirror-use plan for body dysmorphia, replacing checking with neutral mirror retraining.
Gender Dysphoria Coping Sheet
A worksheet for tracking dysphoria triggers and the coping moves you have available.
Chronic Illness Identity Worksheet
A reflection on the identity work involved in living with a chronic illness diagnosis.
Trauma Anniversary Plan
A pre-anniversary worksheet for naming the date, the anticipated reactions, and the supports you want in place.
Therapy Session Note
A printable post-session note template for writing down takeaways and the homework you committed to.
Therapy Goals Worksheet
A first-session worksheet for articulating what you want a course of therapy to accomplish.
Symptom Outcome Tracker
A printable graph for tracking weekly PHQ-9, GAD-7, or other measure scores over time.