1Learn CBT Distortion Checklist Skill
Cognitive Reframing: Distortion Checklist is the first move from noticing thoughts to questioning them.
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
If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.
