THE DAILY THOUGHT RECORD

In the first column write down where you were when you had the negative thought and
feeling(s).

In the second column write down what the negative feeling was (is) and rate the intensity
on a scale of 1-10.

In the third column write down what the negative (or irrational) thought is that’s on trial.

In the fourth column as *the attorney for the defense", write down all of the evidence
(facts) that substantiate the negative thought.

In the fifth column as the "attorney for the prosecution", cross examine the
negative thought on trial, and write down any evidence or facts that prove the negative
thought is true.
   
In the sixth column, write down what the verdict from the judge is. Is the negative
thought guilty of what it claims, or does the judge throw the case out. What is the judge’s
rendering and what does he base his conclusion on? 

For the seventh column, check in with what you are feeling now. Write down your
feeling(s) and rate their intensity on a scale of 1-10.