How to Use This Worksheet

Sometimes our minds tell us things that feel very true in the moment, but those thoughts aren’t always the full story. This worksheet helps you look more closely at a belief, weigh the evidence, and find a more balanced perspective.

 

Step 1: Write Down the Belief

• At the top, write the thought or belief you want to examine.

• Example: “I always mess things up.”

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

 

Step 2: List Evidence For the Belief

• In the first column, write down reasons or examples that seem to support the belief.

• Example: “I forgot an appointment last week.”

 

Step 3: List Evidence Against the Belief

• In the second column, write down reasons or examples that show the belief might not be completely true.

• Example: “I successfully completed a project at work,” or “I remembered to pay all my bills this month.”

 

Step 4: Create an Alternative Belief

• Based on both sides of the evidence, write a more balanced and fair belief.

• Example: “Sometimes I make mistakes, but I also get a lot of things right.”

• Rate how strongly you believe this new thought (0–100%).

 

Step 5: Re-Rate the Original Belief

• Look back at your original belief. How strongly do you believe it now, after weighing all the evidence?

• Example: “At first I believed it 90%. Now it feels more like 40%.”

 

Tip: the goal isn’t to erase your original thought completely — it’s to see it as just one possible interpretation rather than a fact. With practice, balanced thoughts can feel more natural and believable.