How to Use This Worksheet

When something happens, our minds often jump to one explanation — and usually it’s the most negative one. This worksheet helps you step back and explore other possible explanations. By looking at the situation from different angles, you can see that your first thought might not be the only explanation.

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Step 1: Write Down the Situation

• At the top, describe the situation that triggered your thought.

• Example: “My friend didn’t reply to my text last night.”

 

Step 2: Write Down Your First Explanation

• Write the first thought that came to mind.

• Example: “She must be mad at me.”

 

Step 3: Come Up With Other Possible Explanations

• List at least 3–5 other ways of looking at the situation.

• They don’t have to be perfect or positive—just different options.

• Example:

  1. “She fell asleep early.”

  2. “She was busy with work.”

  3. “She didn’t see my message.”

  4. “Her phone died.”

  5. “She needed some time to herself.”

 

Step 4: Share Out the “Pie”

• Imagine a pie chart divided into slices. Each explanation gets a slice based on how likely it might be.

• Start with your last alternative explanation and assign it a percentage.

• Keep working backwards until all the explanations have slices that add up to 100%.

• Finally, add your original explanation as one of the slices.

 

Step 5: Re-Rate Your Original Belief

• After seeing all the options, ask yourself:

  • “How much do I believe my original explanation now?”

• Write down your new rating (0–100%).

 

Step 6: Reflect

• At the bottom, write what you learned.

• Example: “There are lots of possible reasons my friend didn’t reply. My first thought isn’t the only explanation.”

 

Tip: strong emotions can make your first thought feel 100% true. This worksheet helps you notice that other explanations are possible too, which can reduce worry and help you respond more calmly.