Everyday reflection becomes easier when there is a simple routine for catching unhelpful thoughts before they shape behaviour. The Catch Check Change Exercise offers a clear CBT prompt sheet for noticing negative thinking, testing it against evidence and values, then choosing a more balanced response.
When a negative thought takes over in the middle of work, study, family life or therapy homework, this printable CBT exercise gives a quick structure for pausing and responding differently. It is designed around the three steps of Catch It, Check It and Change It.
The first section asks the person to notice the unhelpful thought or thinking process and name what the mind is getting caught up in. The checking section then prompts questions about whether the thought is realistic, logical and helpful, including whether it fits with personal values and goals.
A central part of the page is the list of common thinking traps, including catastrophising, polarised thinking, over-generalising, negative filter, jumping to conclusions, mind reading, emotional reasoning, musts and shoulds, labelling and blaming. These CBT cognitive distortions are presented with tick boxes, making the sheet easy to use during a session or as a quick self-help thought record.
The change section encourages a more realistic, logical and helpful way of thinking, then links that new perspective to valued action. It is likely to suit adults, older teenagers, CBT clients, counsellors, therapists and wellbeing practitioners looking for a concise cognitive restructuring worksheet, negative thoughts exercise or thinking traps handout.
