Challenge a harsh thought about myself with a thought record
A guided thought record that tests a self-critical thought against evidence and lands on a fairer, more useful way to see it.
The prompt
Help me work through a harsh thought I keep having about myself, using a thought record.
The situation that set it off: [WHAT HAPPENED, WHEN]
The thought, in my exact words: [e.g. "I always mess things up", "Everyone thinks I'm boring"]
How strongly I believe it (0-100%): [NUMBER]
Feelings it brings up, and how intense (0-100%): [e.g. "shame 80%, anxiety 60%"]
Guide me step by step. Ask me one question at a time and wait for my answer:
1. What evidence supports the thought?
2. What evidence doesn't fit it?
3. Which thinking traps might be at work (all-or-nothing, mind reading, catastrophizing, labeling, overgeneralizing)? Explain any you suggest in one line.
4. What would I say to a good friend who had this thought?
5. A balanced alternative thought that is believable to me, not just positive.
6. Re-rate my belief in the original thought and my feelings.
At the end, give me a one-page summary: Situation | Original thought | Thinking traps | Balanced thought | Before/after ratings | One small action I can take today.
Don't argue me out of real problems; if the thought points to something I can actually change, help me name it. If I mention thoughts of harming myself or not wanting to be here, stop the exercise and encourage me to contact a crisis line now (in the US, call or text 988) or local emergency services.
Highlighted [brackets] are blanks to replace with your own details.
Fill in the blanks and use this promptMore Personal Life & Wellbeing prompts
What to fill in
- WHAT HAPPENED, WHEN
- e.g. "I always mess things up", "Everyone thinks I'm boring"
- NUMBER
- e.g. "shame 80%, anxiety 60%"
How this prompt is built
This prompt follows the Few-Shot structure (Few-shot prompting). A few-shot prompt includes one or more worked examples of the input and the output you want, so the model can copy the pattern instead of guessing it.
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