Thought-on-Trial Worksheet

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.