# 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.

- Topic: Personal Life & Wellbeing
- Framework: Few-Shot
- Level: Standard
- Tags: Fill-in Template, Interactive, Step-by-step
- Source: https://www.thinkwithprompt.com/prompts/challenge-a-harsh-thought-about-myself-with-a-thought-record

## Prompt

```text
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.
```

## 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%"

Free to copy and use. From ThinkWithPrompt (https://www.thinkwithprompt.com/), a library of 2,663 curated AI prompts.