Biased expectations are the focus of this printable CBT thought diary, with prompts that help someone slow down predictions, check the evidence, and build a more balanced view of an at-risk situation.
This CBT thought diary for biased expectations worksheet is a printable PDF designed to help someone examine anxious or negative predictions before, during, or after a difficult situation. It gives a clear step-by-step structure for recording the situation, the expected outcome, how believable the prediction feels, and the emotions linked with it, using simple 0 to 100% ratings.
The prompts encourage the user to look at evidence for and against the expectation, consider how likely the feared outcome is, and compare worst, best and most likely possibilities. There is also space to think about the impact of expecting the worst, possible coping strategies, alternative explanations, and positive information that may have been overlooked. This makes the worksheet a practical support for exploring catastrophising, worry, low confidence, self-criticism, or unhelpful thinking patterns.
The layout is suitable for a one-off exercise or repeated use across different situations, helping the user notice patterns in predictions over time. It works well alongside worksheets, reflection notes, or planning for a specific upcoming event.
Use it as a downloadable handout in counselling, CBT work, wellbeing sessions, or as guided therapy homework where appropriate. It may also be helpful for adults or older teenagers who want a printable prompt for personal reflection. Download and print the worksheet to create a focused record of predictions, evidence and more balanced expectations.
