SM1: Automatic Thought Log
Virtual Coach
Work step-by-step through the Self-Monitoring & Awareness exercise with the virtual coach.
Introduction
Ever catch yourself spiraling from one “what-if” to the next? You’re in the middle of a team meeting, but your mind is replaying that awkward comment you made yesterday, wondering if your boss hates your presentation, and picturing every possible way the afternoon could go wrong. By the time the meeting ends, you can’t remember half of what was said, and your mood has plummeted.
What if you could spot those thoughts when they appear? What if you could write them down, examine them, and learn to steer them in a healthier direction?
In this first Self-Monitoring exercise we’ll do exactly that. You’ll practice catching automatic thoughts, naming the emotion they trigger, and logging both for review. Becoming aware of these automatic thoughts is the cornerstone of every CBT strategy that follows.
The following self-monitoring and awareness exercise can help you to make note of thoughts and triggers before intense emotions get the chance to take over.
Instructions
Goal: Capture at least three automatic thoughts per day for one week.
Time needed: 5 minutes per entry.
Frequency: Daily (morning, afternoon, evening is ideal).
Step 1: Pause & Notice
The instant you feel a mood shift (even one point on a 0-10 scale), pause.
Pro-tip: Small dips count-don't wait for a meltdown.
Step 2: Describe the Situation
Jot the who, what, where, when (e.g., “Zoom stand-up, 9 a.m., team listening”)
Pro-tip: Keep wording factual and brief.
Step 3: Capture the Automatic Thought
Write the first sentence that flashed through your mind. Verbatim
Pro-tip: No censorship or moderation. Exact words reveal distortions.
Step 4: Rate Emotion & Intensity
Write the emotion (anger, sadness, anxiety, guilt, shame, other) and rate 0-10.
Pro-tip: Multiple emotions? Write them all.
Step 5: Log Physical Sensations
Note any body cues (racing heart, tight chest, clenched jaw).
Body signals often appear before emotions register.
Step 6: Return to the Moment
Take one slow breath, refocus on the task, and move on.
You’re collecting data, not fixing thoughts. Analysis comes later.
FAQs
How will logging my thoughts help me feel better?
Research shows that simply identifying an automatic thought reduces its emotional punch and primes the brain for cognitive restructuring (Beck & Haigh, 2014).
What if I can’t remember the exact wording?
Write the closest fragment you recall. Partial data is better than none, and your accuracy will improve with practice.
Is three entries a day enough?
Yes. Three gives a solid snapshot without overwhelming you. If you notice more, log them. Extra data can highlight patterns faster.
Should I challenge the thought right away?
Not yet. For this week, focus on catching thoughts. You’ll learn to test and reframe them in the upcoming Cognitive Restructuring exercises.
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.
