Children and young people are supported to move from a worrying or self-critical thought towards a more realistic, encouraging thought using the familiar CBT steps of catch it, check it, change it. The printable activity is well suited to children, tweens and younger teenagers who are learning to recognise negative thoughts linked to anxiety, low confidence, perfectionism, school worries or friendship difficulties.
The first part asks the child to catch the unhelpful thought that has appeared and write it in a thought bubble. Examples are given, such as worrying about failing, believing nobody likes them, thinking something is too hard, or saying they cannot do it, which helps make the activity easier for children who struggle to name their thoughts.
The checking stage encourages a simple evidence-based CBT approach. Children are prompted to look for evidence for and against the thought, with helpful questions such as what another way to look at it might be, what they would say to a friend, what the most realistic outcome is, and whether they have handled tough things before.
The changing stage provides space to write a more balanced and helpful thought, with examples including I can do hard things, I will do my best, it is okay to make mistakes, I can keep trying, and I have got this. A final notice the difference section uses before and after feeling ratings with faces from 1 to 5, so children can reflect on whether changing the thought has affected how they feel.
Parents, carers, school staff, social workers, counsellors and therapists could use the sheet in one-to-one sessions, emotional wellbeing work, CBT-informed interventions, classroom nurture support or at home after a difficult moment. Created by Edita Stiborova, it offers a clear structure for practising cognitive restructuring without making the task feel too clinical.
