Map one recurring moment, pressure-test your interpretation, and leave with a small experiment you can actually try.
Describe the loop
Not a diagnostic score. This is only your current certainty.
Alternative lenses
What else could explain this?
Choose the lens that creates the most useful test, not the most flattering story.
One reversible test
Trade certainty for a useful next move.
Try this once in a low-stakes setting. The result is new evidence, not a verdict about you.
Durable takeaway
Reflection brief
Not saved
A reflection record is a question, not a verdict
How can you examine an interpretation without treating confidence or a full bar as proof?
Keep an observable event separate from the meaning you attach to it. The NHS thought-record exercise includes examining supporting and contrary evidence and considering another interpretation. This worksheet organizes your own writing; it does not evaluate its truth, infer motives or deliver CBT treatment.
Confidence is the percentage you choose. The colored bar measures only whether four text fields contain something, using authored weights; it cannot assess evidence quality, psychological risk or whether a proposed experiment is safe. The three lenses are selectable prompts, not detected traits or explanations. Do not use this tool to discount a real threat or replace individual support.
Try a worked example
Reset leaves all text blank: the field-completion bar starts at 8. Adding an observation adds 24, evidence that fits adds 18, contrary evidence adds 30, and unknowns add 20, capped at 100. One character in each field receives the same 100 as a detailed account. Observation + contrary evidence + unknowns gives 82 even with evidence that fits blank. Changing confidence from 0 to 100 changes the displayed belief, not this bar.
Write a question you can actually investigate
“No one replied to my comment during the meeting” describes an event. “They think I am unprepared” assigns meaning. A neutral alternative might be that the agenda was moving quickly; it remains a possibility, not a fact. NHS guidance uses evidence and alternative thoughts to examine an interpretation, rather than requiring an optimistic replacement. NHS: Thought-record exercise
The sample’s suggested early contribution is an authored example, not a personalized recommendation. You can choose any lens and revise the experiment. Selecting Protective habit does not establish a trauma response, and Context mismatch does not establish another person’s intentions.
Make the test and review specific
CCI’s behavioral-experiment handout separates a prediction, an alternative, a specific action and a review of what happened. For an ordinary low-stakes situation, record the observable signal you expect and compare it with what you actually observe. A single result does not establish a general trait or prove a causal explanation. CCI: Behavioral experiments for predictions
The action, signal, stop condition and review date are your entries. This page does not run the experiment, check its suitability, schedule a reminder or record an outcome automatically. If the setting is unsafe or you are in acute distress, prioritize appropriate support instead of testing a social prediction.
Know what is saved and what is shared
Save locally writes one reflection to browser localStorage for this origin; it is not an encrypted vault or an account backup. A reload loads the sample, and Restore saved reflection retrieves the last explicit save. Reset clears the workspace while preserving that saved reflection; saving again overwrites it. Browser data clearing can remove it. MDN: Browser localStorage
Copy brief sends a text snapshot to the clipboard. Export JSON downloads all fields and the selected lens, with a reflection-only trust boundary. Neither is a diagnosis or evidence-quality assessment. The publisher includes analytics code, so “Local save” describes this save action, not a promise that the page makes no network requests. Share exports carefully and keep sensitive identifying details out when they are unnecessary.