CR7: Thought-on-Trial Worksheet
Virtual Coach
Work step-by-step through the Cognitive Restructuring exercise with the virtual coach.
Introduction
Some beliefs cling on even after you’ve listed evidence (CR2) and asked Socratic questions (CR3). When a thought feels like law, treat it like law: summon a court, hear the prosecution and defense, question witnesses, and deliver a reasoned verdict. Legal-style “metacognitive disputation” has been shown to produce steeper drops in depression and worry than simple thought recording alone.
Instructions
Goal: Try the worksheet with one really stubborn thought (belief ≥ 80%) once per week for four weeks.
Time per trial: ~15 minutes.
Step 1: Write the “Charge”
Copy the exact thought under the Accusation heading.
Example: “I will get fired tomorrow.”
Verbatim phrasing keeps the trial honest.
Step 2: Appoint the Judge
Rate how strongly you believe the thought (0–100%) and note the related emotion and intensity (0–10).
Example: 90%, anxiety 8/10
This is your baseline for measuring change.
Step 3: Prosecution – Present Evidence
List facts that support the charge.
Example: “Deadline missed; boss frowned.”
Only include objective events—not assumptions or feelings.
Step 4: Defence – Present Evidence
List facts that weaken or contradict the charge.
Example: “Strong annual review; first error in months.”
Imagine an advocate building your case.
Step 5: Cross-Examine Witnesses
Choose key facts and ask 2–3 Socratic questions to test them.
Example: “Has anyone else been fired for one mistake?”
This exposes gaps in logic or exaggerated fear.
Step 6: Call Character Witnesses
List strengths, skills, past performance, and trusted recommendations.
Example: “Clients praised my accuracy last quarter.”
This brings balance to fear-based thinking.
Step 7: Render the Verdict
Write a new, realistic thought in 140 characters or less. Then rate how strongly you believe it.
Example: “I may face feedback, but firing is unlikely; I’ll own the error and fix it.” → 40%
New thought must feel at least 70% believable.
Step 8: Hand Down the Sentence
Choose one concrete next step to take within 24 hours.
Example: Draft apology e-mail + solution list.
Action reinforces the verdict and builds momentum.
Step 9: Re-rate Emotion
Rate the intensity of your original emotion again (0–10).
Example: anxiety drops from 8 → 4 = effective reframe.
Log these changes in your worksheet graph to track progress.
FAQs
How is this different from CR2’s Evidence Table?
The Evidence Table lists facts; Thought-on-Trial layers legal roles, cross-examination, and a verdict—extra structure that pries open especially sticky beliefs.
What if prosecution and defense feel equal?
Verdicts aren’t binary—write odds (“Maybe 30 % chance of getting fired”) and plan actions for the likely, not the possible.
I still believe the thought 80 %—did I fail?
Re-run the trial after new evidence (boss feedback). Belief usually erodes across repeated hearings, not one.
Can this work for trauma memories?
Use with guidance from a clinician; courtroom metaphors can be triggering for some trauma survivors.
Disclaimer
If you have any behavioral health questions or concerns, please talk to your healthcare or mental healthcare 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.
