Based on Mind Over Mood · Greenberger & Padesky
Cognitive Behavioral Worksheets
Five interactive tools drawn from the second edition — thought records, mood tracking, core belief work, and behavioral activation.
7-Column Thought Record
The core CBT tool for examining automatic thoughts. Move through each column to identify the thought, evaluate evidence, and find a balanced perspective.
Who, what, when, where — just the observable facts
Name each emotion and rate it 0–100
What did your body feel?
The thought linked most strongly to the emotion. Rate belief 0–100%.
Go back to the emotions you listed above and re-rate each one now (0–100)
"If a close friend described this situation and thought to me, what would I gently say to them?"
Daily Mood Log
Track mood across seven emotions throughout the day. Noticing patterns across situations is the first step toward change.
"On days when my mood shifted for the better, even briefly — what was happening in those moments?"
Hot Cross Bun Model
Maps the five-part connection between situation, thoughts, emotions, physical sensations, and behaviors — showing how each area influences the others.
e.g., When I have the thought "I'll fail," my body tenses, which makes me avoid — which then confirms the thought
"Which part of the cycle do I have the most power over right now? What would it mean to intervene there, even imperfectly?"
Core Belief Work
Core beliefs are the deep, unconditional assumptions we hold about ourselves, others, and the world. This worksheet helps identify, test, and gradually reshape them.
State it in the first person, as absolutely as it feels when it's active
Early experiences, messages from caregivers, repeated situations…
Not a forced positive — something more nuanced that accounts for both columns above
"What would it cost me to hold this belief a little more loosely? What might become possible if I did?"
Behavioral Activation Planner
Depression and anxiety narrow our world. This planner schedules activities that restore a sense of mastery, pleasure, or connection — even in small doses.
Tasks, chores, responsibilities
Things you enjoy or enjoyed
Contact, community, presence
Weekly schedule — predicted vs. actual mood
| Day | Planned activity | Predicted mood (0–10) | Actual mood (0–10) | What I noticed |
|---|
"Waiting to feel motivated before acting often keeps us stuck. What if action came first, and motivation followed — even slightly?"