How to Use This Worksheet

This worksheet helps you test out a belief by running a real-life “experiment.” Instead of just thinking about whether your belief is true, you’ll gather evidence by trying something out and seeing what really happens.

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Step 1: Write Down the Belief You Want to Test

• At the top, write the belief you’d like to check.

• Rate how strongly you believe it (0–100%).

• Example: “If I ask a question in class, people will think I’m stupid” (90%).

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Step 2: Plan Your Experiment

• In the first column, write what you’ll do to test the belief. (e.g., Raise my hand and ask a question).

• In the “Prediction” column, write what you think will happen. (e.g., Everyone will laugh at me).

• In the “Safety Behaviours” column, list things you might do to protect yourself (e.g., look down, rehearse the question many times). Try to reduce or drop these, because they can stop you from really finding out the truth.

 

Step 3: Carry Out the Experiment

• Try it in real life (or role-play it in session).

• In the “What Happened” column, describe what actually took place. (e.g., No one laughed, and the teacher said it was a good question).

 

Step 4: Compare Prediction vs. Reality

• Ask yourself: What happened differently than I predicted?

• Example: “I thought people would laugh, but they didn’t.”

 

Step 5: Re-Rate Your Belief

• Write down how much you believe the original belief now (0–100%).

• Example: “Now I believe it about 40% instead of 90%.”

 

Step 6: Reflect on What You Learned

• Summarize what the experiment taught you.

• Example: “People don’t always react as badly as I expect.”

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Tip: The goal isn’t to be “perfect” or to prove yourself right or wrong—it’s about learning something new. Even small shifts in how much you believe a thought can add up over time.