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Browse 40 printable PDFs for 40 CBT lessons. Choose a worksheet below, or open its lesson for the written guide and practice activities.
Looking for DBT resources? Browse DBT worksheets.
Notice how your thoughts react to situations. Capture one and see what it is telling you.
Track how your mood shifts across the day. Snapshots help you spot patterns before they take over.
Map a recent stressful situation in time order. Notice how triggers, thoughts, emotions, and actions connect, then identify a point to practice a different response.
Break down a tricky moment into its parts. What happened, what you thought, and how you felt. Clarity starts here.
Notice and record physical sensations, such as tension or warmth, without needing to change or interpret them.
Notice a thought and name its type—worry, memory, or planning—to create a little distance from it.
Take one minute to notice your breath, thoughts, and surroundings. Gently return your attention when it wanders.
Settle your mind by coming back to your senses. Noticing what you see, hear, feel, smell, and taste brings you into the present.
Pause and ask what matters most right now. Let your next step reflect your deeper values, not just your immediate emotions.
Record a positive or meaningful moment and why it mattered, while making room for difficult feelings too.
Spot thinking traps as they show up. Naming distortions helps you challenge them more effectively.
Look at what supports a thought and what challenges it. Weigh both sides before drawing a conclusion.
Question your thoughts like a curious detective. Asking the right questions can shift your perspective.
After you spot a distortion, build a more realistic and helpful thought to take its place.
Talk to yourself like you would talk to a friend. Replace harsh self-talk with fairness and compassion.
Challenge all-or-nothing beliefs by placing thoughts on a scale. Most things aren’t black and white.
Put your thought on the stand. Present the case, weigh the facts, and reach a verdict.
Keep a running list of wins, no matter how small. Real-life evidence that counters negative beliefs.
Keep asking “If that’s true, what does it mean about me?” Dig deep to uncover the beliefs behind your thoughts.
Test your beliefs in the real world. Design a simple experiment to gather your own data.
Pencil in one mastery & one pleasure task per day.
Make a manageable start on a task by trying it for five minutes, then deciding what to do next.
Score each activity 0-10 to find mood boosters.
Break big chores into 10-min bites; tick off live.
Organize feared or avoided situations from easier to harder to help plan gradual practice.
Visualize success on Step 1 of hierarchy.
Do the behavioral opposite of an avoidance urge.
Break a goal into small, observable steps and acknowledge progress as you practice.
Link each completed task to a small incentive.
Rehearse (thought + action) for a known trigger tomorrow.
Define-Brainstorm-Weigh-Choose-Plan.
Stop·Take breath·Observe·Pull back·Proceed.
4-7-8 cycle, 5 min twice daily.
Tense-release head-to-toe audio (10 min).
Snap band + substitute balanced thought.
Rehearse coping scene in vivid detail.
Early-warning signs + action list + supports.
Specific-Measurable-Achievable-Relevant-Timed.
“This is tough; others feel this; may I be kind.”
Look back at logs; choose one tweak for next week.