Worksheets
Four visual metaphors from ACT, applied to the same week's worries, rated for which one actually loosens the grip.
Pair this with the daily metaphor-practice log. The week-end reflection is where the client integrates which metaphor became actually theirs.
One significant act of kindness per week beats daily small ones for mood. Plan it, do it, write back what happened.
Seeking-forgiveness half of the structured forgiveness process. Seven fields that force the client to name the harm before the apology.
A short repeating log for clients who are ready to catch a thought, name the distortion, and replace it. Built for in-the-moment use, not Sunday-evening journaling.
Awe widens the self-focused mind. The exercise maps where the client reliably feels it and plans to seek more of it.
A written, witnessed commitment to a specific behavior change. The witness is the working part. Without one, the contract degrades into journaling.
The foundational behavioural activation tool for depression. Mastery and pleasure ratings expose the gap between perceived flatness and actual variation.
Laura King's prospective writing exercise, structured across five domains. Useful when standard goal-setting has stalled because the client can't imagine a future.
Personal examples of each common cognitive distortion. The psychoeducation worksheet that builds the vocabulary before any thought-record work begins.
Active listening rehearsed against a real conversation, with structured reflection. The reflection is where the learning happens, not the technique list.
Decisional-balance work for the behaviour the client knows is bad for them but keeps doing. Externalising the trade-off shows them why the behaviour persists.
Seven-day correlation log for clients whose mood is being shaped by intake patterns they haven't connected to their symptoms.
Functional analysis of a single upsetting event. The split between what the client wanted to do and what they did surfaces the impulse-action gap.
Personalised distress-tolerance tools, prepared in calm and reachable in crisis. Build it with the client in session, not as homework.
A self-rating of social and emotional skills paired with concrete examples. The examples force the cognitive filter to engage with actual evidence rather than global self-image.
A week of logging surfaces patterns clients are convinced don't exist. Run before any cognitive or behavioural intervention to find the structure.
Plan and tracker on the same worksheet. The gap between planned and actual is the data, and it shows up in week one.
Graded exposure with the ladder and the completed-steps log on a single worksheet. The actual-versus-predicted distress data is what the cognitive work runs on.
Goal decomposition with dates and an obstacles section that pushes for the internal ones, not just the external. The dates are what makes the next session productive.
The granting half of the structured forgiveness process. Holds the distinction between forgiving and reconciling, which clients tend to collapse.
Track what you were grateful for, what you did to express it, and how it shifted your mood.
A checklist of grief symptoms to help you and your therapist see what's been most present.
Personal rituals outperform public ones in grief work because they restore agency. The worksheet helps the client design their own rather than inherit ones that don't fit.
Practice grounding techniques and rate how effective each one was at calming you.
Pick the grounding techniques that fit you and write down which ones you'll try.
Get clear on what kind of support helps you and what doesn't, so you can ask for it directly.
Build I-statements for the people you're struggling to communicate with.
Catch the harsh judgments you make about others, see what they cost you, and write a more balanced view.
Catch your harsh self-judgments, see what they cost you, and write a more balanced view.
Rate the life areas that matter to you, then turn the top one into a concrete plan.
Evaluate a mental health app on usability, effectiveness, personalisation, evidence, and privacy.
Track one mindful activity each day, what you noticed, and how it shifted your mood.
Pick five pleasurable activities and track mood before and after for a week.
Rate ten common motivation strategies on how likely each is to work for this client.
Track what you wanted to do impulsively, what you did instead, and what happened.
Surface your values and roles, then distill them into a one-sentence purpose statement.
Track daily progressive muscle relaxation practice and the mood shift before and after.
Name what matters most to you in your relationship and how realistic it is to expect.
Plan a specific situation where you'll face anxiety without using your usual safety behavior.
Log each time you used a safety behavior this week and what happened as a result.
Identify the safety behaviors you rely on to manage anxiety, and what they cost you.
Practice treating yourself with the kindness you'd show a friend in pain.
Compare your self-perception with how the people who know you actually see you.
Build a list of activities that calm you, sorted by when you can use them.
Log self-soothing activities and rate how much they reduced your distress.
Identify likely triggers for a setback, the early signs, and the skills you'll fall back on.
List the stressors that are within your control, rate them, and write what you'll do about each.
Track sleep hours, sleep trouble, what you tried, and what worked.
Practice starting conversations in low-stakes situations and track your comfort level over time.
Pick at least one social activity to do each day this week.
Pick stress-reducing activities across five categories and track which ones you actually do for three weeks.
Tally recent life events, rate each for stress level, and see your overall load.
Identify the specific people who can help with each kind of support you need.
Intake worksheet covering symptoms, life areas, and the main goal for treatment.
Beck-style cognitive restructuring worksheet. One situation, multiple thoughts, evidence for/against, balanced thought.
Reflect on what's helped you most, across skills, insights, books, decisions, and habits.
Pick playful, absurd ways to engage with a recurring worry until it loses its grip.
Try one playful activity a day involving your worry, and rate anxiety before and after.