PofunaFree thought diary resources
A small place to start examining a thought. Read the guides or download a printable worksheet for free, without an account.
Pofuna editorial team · Published: · Updated:
General educational content prepared with AI assistance; not reviewed by a clinician. It is not a personal assessment, diagnosis or treatment recommendation.
Where can I start?
Read the thought diary guide, then try the blank worksheet if writing feels useful. The second PDF page includes brief instructions and a fictional example. No email address is required to download or print it.
What these resources cover
These materials support learning and self-reflection inspired by CBT. They do not provide therapy. If difficulties persist or affect everyday life, consider speaking with a mental health professional.
Keep exploring
Learn to distinguish an automatic thought from an event, feeling or action, with a fictional example and prompts for starting a thought record.
CBT and everyday life →Everyday examples, useful questions and sourced explanations to help you look at a thought from another angle.
About Pofuna →Learn about Pofuna, its thought diary approach and the editorial team behind the free resources.
Pofuna editorial team and publishing policy →How Pofuna selects sources, uses AI, discloses clinical review and handles corrections and updates.
How to keep a thought diary: worked examples and free PDF →Two worked thought record examples, with situations, automatic thoughts, feelings, evidence and balanced responses. Includes a free printable blank PDF.
How to write a balanced thought: evidence and interpretations →An educational guide to noticing automatic thoughts, separating observations from interpretations and writing a realistic response.
An introduction to CBT →Contact and corrections →