PofunaHow to keep a thought diary: worked examples and free PDF
A thought diary is a way to examine your interpretation of a particular situation. You can write the event, the meaning you gave it and your feelings separately.
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.
How do I fill in a thought record?
For a short entry, separate what happened, the interpretation that came to mind and what you felt. Look at specific information that supports and limits the interpretation. Write a response that takes both into account. If useful, note one small action and how you feel at the end. The worked examples below show how these fields differ.
NHS Every Mind Matters — Thought record ↗Choose one small event
Pick a particular moment rather than trying to explain the whole week: for example, when someone asked about your proposal in a meeting. “Everyone thinks I am incapable” is an interpretation; “Two questions were asked about my proposal” describes an observable event.
Separate thoughts and feelings
A thought is the sentence that went through your mind: “They thought I was unprepared.” A feeling might be anxiety or embarrassment. If useful, note its intensity from 0 to 100 for your own reflection. This is not a diagnosis or a clinical assessment.
Look at information on both sides
Write down what supports your interpretation and what suggests it may be incomplete. “I checked my notes before answering” is an observation. Treating someone else’s thoughts as certain is different. It is fine to leave an unknown as “I do not know.”
Two worked thought record examples
These records were invented for explanation. They are not user entries, and you do not have to adopt the example responses. The information in your own situation may be different. A drop in emotional intensity is not a requirement for success.
1. A question I could not answer in a meeting
- Situation
- A colleague asked about the cost of my proposal. I could not give an exact figure at the time.
- First thought
- They think I’m unprepared. My entire proposal looked bad.
- Feelings and bodily sensations
- Anxiety and embarrassment; tense shoulders. I could note the intensity for my own reflection, but a number is optional.
- What did I do?
- I moved the conversation on quickly and spoke less for the rest of the meeting.
- Information supporting my interpretation
- I had not finished the costing. The question highlighted a gap in that part of the proposal.
- Information limiting my interpretation
- I explained the other sections. My colleague did not say they rejected the proposal. I do not know their view of the whole piece of work.
- A more balanced response
- The costing is incomplete and I need to finish it. This question alone does not show that the whole proposal was judged badly.
- One small next step
- Complete the missing calculation and let my colleague know when I will send it.
- Closing the record
- I am still anxious. I can see the difference between the unfinished task and a sweeping judgment about myself more clearly. I do not need to keep rewriting the entry until the anxiety drops.
2. I tore the cover of a borrowed book
- Situation
- I tore the cover of a friend’s book while putting it in my bag.
- First thought
- I never take care of anything. Nobody will trust me again.
- Feelings and bodily sensations
- Sadness, guilt and a tight feeling in my stomach.
- What did I do?
- I put the book aside and delayed telling my friend.
- Information supporting my interpretation
- I damaged the book. I could have been more careful when packing it.
- Information limiting my interpretation
- Damaging one book does not show that I damage everything I handle. I do not yet know how my friend will respond; I am predicting a reaction, rather than describing one that happened.
- A more balanced response
- I damaged the book and can take responsibility by telling my friend. I cannot conclude from this incident that everyone will stop trusting me.
- One small next step
- Explain what happened, apologise and ask about a suitable way to put it right.
- Closing the record
- I still feel sad. I can choose a repair without pretending that no harm was done. This entry cannot control how my friend feels or responds.
Using the examples for your own entry
You can write “I don’t know” where information is missing. Emotions and bodily sensations are different; they share a heading here for readability. You can note them in your own words in the blank spaces of the PDF. If a situation is unsafe, attending to your safety comes first; you do not have to reinterpret it. Leave the exercise and seek support if writing is making things harder.
Closing the record
Notice how you feel after rereading your response. Your feelings do not have to change immediately. You might choose one next step, such as finding missing information. Take a break if writing feels overwhelming. A mental health professional can help with difficulties that persist or affect daily life.
Using the PDF
The two-page PDF includes a blank worksheet followed by brief instructions and a fictional example. Download and print it to complete with a pen. This page does not contain an online form for personal thoughts.
Sources
These English sources provide background. Pofuna prepared the explanation and fictional example independently; this is not an NHS endorsement.
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.
Free thought diary resources →Start a thought diary with sourced guides, original examples and a free printable thought record PDF.
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 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 →