Bad Thinking Diary Jun 2026

Title Concept Bad Thinking Diary Subtitle: Catch It. Check It. Change It.

Core Sections (Daily/Weekly Prompts) 1. The Automatic Thought Log Record the “bad thinking” as it happens.

What happened (trigger)? My immediate thought (word-for-word)? Emotion felt (1–10 intensity)?

2. Identify the Distortion Circle the thinking trap(s). Bad Thinking Diary

🎯 Mind reading (“They think I’m stupid”) 🔮 Fortune telling (“I’ll fail for sure”) ⚖️ Labeling (“I’m a loser”) 🔍 Mental filter (only seeing the negative) 🧨 Catastrophizing (“It will be a disaster”) ✅❌ Black-and-white thinking (“Always/never”) 🙅 Should statements (“I should have…”) 🎭 Emotional reasoning (“I feel guilty, so I must be bad”)

3. Evidence For & Against

Evidence that supports the bad thought. Evidence that does NOT support it (facts, past successes, alternative explanations). Title Concept Bad Thinking Diary Subtitle: Catch It

4. Reframe & Replace

A more balanced thought: _________________ What would I tell a friend who had this thought?

5. Action / Experiment (optional)

One small behavior to test the new thought.

Sample Diary Entry Date: May 12 Situation: Didn’t get a reply from my friend for 6 hours. Automatic thought: “She’s angry at me. I must have said something wrong.” Emotion: Anxiety (8/10), shame (6/10) Distortion: Mind reading, fortune telling, personalization Evidence for: