1Learn CBT Distortion Checklist Skill
Goal: Tag at least 10 automatic thoughts with distortions, 3 days a week for 2 weeks.
Time per tagging session: ~10 minutes.
Step 1: Grab Your Log
Open your Automatic Thought Log (SM1) or ABC Diary (SM4).
Fresh thoughts keep examples vivid.
Step 2: Review the 10 Traps
Keep the table of distortions below in front of you.
Print it or screenshot it for easy reference.
Step 3: Match & Tag
Write the distortion code (e.g., A/N for All-or-Nothing) next to each thought.
If two fit, circle the stronger one.
Step 4: Tally the Totals
Count how many times each distortion shows up. List the top two.
Frequency highlights your default bias.
Step 5: Star High-Impact Thoughts
Put a ★ beside any thoughts that triggered emotions rated 7/10 or higher.
We’ll revisit these first in CR2 & CR3.
Step 6: Reflect (2 min)
Ask yourself: What situations spark my top traps?
Write any patterns you notice at the bottom of your page.
The 10 Classic Distortions
| Code | Distortion | One-Line Definition |
|---|---|---|
| A/N | All-or-Nothing | Seeing events in black-and-white terms (“total failure”). |
| O/G | Over-Generalization | One bad event = “It always happens.” |
| MF | Mental Filter | Dwelling on a single negative detail. |
| DP | Discounting the Positive | “That win doesn’t count.” |
| MJ | Mind-Reading / Jumping to Conclusions | Assuming you know what others think. |
| CATA | Catastrophizing | “If I slip, everything will collapse.” |
| E/R | Emotional Reasoning | “I feel it, so it must be true.” |
| S/W | “Should” / “Must” | Rigid rules that whip up guilt or anger. |
| L/GL | Labelling / Global Labelling | One slip = “I’m a loser.” |
| P/B | Personalization & Blame | “It’s all my fault” (or all theirs). |
(Adapted from Beck & Burns, beckinstitute.org, feelinggood.com)
2Fill out the worksheet
Tag at least ten automatic thoughts, three days a week for two weeks. Flag thoughts linked with emotion intensity of 7 or higher.
Date & Time : …
FAQs
Two distortions seem to fit. What do I pick?
Circle the one that drives the emotion. Example: “They ignored my text → I’m worthless” is both Mind-Reading and Labelling; if the sting comes from “worthless,” tag L/GL.
My Top 2 distortions change each day. Is that normal?
Yes. Look at the weekly tally. Trends beat day-to-day noise.
Is tagging enough to feel better?
Tagging alone often drops intensity by 10–20 %. Lasting change comes when you run CR2 (Evidence Table) and CR3 (Socratic Questions) on the starred thoughts.
Can I add new distortions?
If a pattern repeats that’s not on the list, add it. Just keep total codes under 12 so tagging stays quick.
Disclaimer
This lesson is an educational practice resource, not a substitute for professional assessment, diagnosis, or treatment. Discuss behavioral health questions or concerns with a qualified healthcare professional.
Sources and further reading
These resources explain the background approach. They do not validate this worksheet as a standalone treatment or its suggested practice schedule.
