How to Use This Worksheet

Our minds often get stuck focusing on the negative. Old beliefs about ourselves, other people, or the world can feel so strong because we’ve collected “evidence” for them over many years.

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This worksheet helps you strengthen a new, healthier belief by noticing and writing down real-life experiences that support it. Over time, this creates a log of positive evidence that makes your new belief feel more natural and believable.

 

Step 1: Write Down Your New Core Belief

• At the top, write a belief you want to strengthen.

• Make it positive, clear, and in the present tense.

• Examples:

  • “I am capable.”

  • “People can be supportive.”

  • “The world can be safe.”

 

Step 2: Notice Supporting Evidence

• Each time something happens that supports your new belief, write it down.

• These can be small or big moments.

• Examples:

  • “I completed a task at work successfully → supports ‘I am capable.’”

  • “A friend reached out to me → supports ‘I am cared for.’”

  • “I felt calm walking in the park → supports ‘The world can be safe.’”

 

Step 3: Keep Building Your Log Over Time

• This is not something to fill out all at once.

• Add to it slowly—over weeks, months, or even years.

• The more you add, the stronger the new belief becomes.

 

Step 4: Review and Reflect

• Look back at your list regularly.

• Ask yourself: “How do these experiences show that my new belief is true?”

• Notice how your confidence in the new belief grows over time.

 

Tip: don’t dismiss small moments—they matter. Even little pieces of evidence help build a stronger, more balanced belief about yourself, others, and the world.