7 CBT-Based Journal Prompts to Reframe Negative Thoughts (Backed by Science)

By Louise Buckingham

We all experience negative thoughts from time to time. However, when those thoughts become persistent or extreme, they can distort our perception of ourselves, others, and the world. Cognitive Behavioural Therapy (CBT) helps us identify and challenge these unhelpful patterns, allowing us to feel more balanced and in control.

One of the most potent tools in CBT is cognitive restructuring. This process teaches us to identify and challenge negative thought patterns, question them, and replace them with more realistic and helpful perspectives. Journaling is a great way to practise this skill regularly. Here are seven CBT-based prompts, inspired by well-researched psychological techniques, to help you gently challenge and reframe your thoughts.

1. Spot the Thought: “What was the exact thought that ran through my mind?”

The first step is awareness. Negative thoughts often happen automatically, without us realising. These are known as automatic thoughts – quick, subconscious interpretations of situations. They usually feel true, even when they’re not.

Example:

• “I’ll mess this up, just like I always do.”*

Once you’ve written the thought down, it becomes something you can explore, rather than react to.

2. Gather the Evidence: “What evidence supports this thought – and what evidence doesn’t?”

Cognitive distortions, such as catastrophising, black-and-white thinking, or mind-reading, thrive when we don’t stop to evaluate our thoughts. This prompt encourages you to become a mental detective:

What facts support this thought?

What facts challenge it?

Example: Support: “I made a mistake in a meeting last week.”

Against: “But I also delivered a great report that was praised. I’m not always getting it wrong.”

3. Zoom Out: “Are there any other ways I could look at this situation?”

This is about perspective-taking. When we’re emotionally activated, our view narrows. But by pausing and zooming out, we can open up to different, more balanced ways of seeing things. Try thinking:

What would I say to a friend in this situation?

What might a compassionate observer notice?

Example: Instead of “They ignored me because they’re annoyed,” try, “Maybe they were just preoccupied or tired.”

4. Look at the Impact: “What happens when I believe this thought?”

All thoughts affect how we feel and act. This prompt helps you become more aware of how your beliefs shape your emotional world and behaviour, and whether they’re helpful.

Example: “When I believe I’m not good enough, I withdraw and stop trying, which makes me feel worse.”

Understanding the cost of a thought can help you decide whether it's worth keeping.

5. Create a Balanced Thought: “What would be a more realistic and compassionate way of seeing this?”

Now you’re ready to reframe. This doesn’t mean turning every negative thought into a falsely positive one. It means finding something more neutral, balanced, or kind – an idea that’s still true, but less harmful.

Example: Original: “I always fail.” Reframe: “Sometimes I struggle, but I’m learning and doing my best.”

This is where the shift begins to take place. You’re training your brain to think in healthier ways – and that’s incredibly powerful.

6. Predict the Outcome: “If I believed this new thought, how would I feel or behave differently?”

Consider how this new way of thinking might ripple out into your day.

Example: “If I believed that I’m allowed to make mistakes while I learn, I might feel calmer and more motivated to try again.”

This not only strengthens the reframe but also helps your mind visualise change, which supports behavioural follow-through.

7. Reflect on the Process: “What did I learn about my thinking patterns today?”

This final step helps consolidate the shift. By reflecting, you start to notice the patterns that show up most often, and which reframes are most effective for you.

Example: “I often assume people are annoyed with me when they’re quiet. I want to work on that.”

Over time, this builds mental muscle memory, allowing healthier responses to become more automatic.

Backed by Science

These prompts are rooted in the core principles of CBT, which is one of the most researched and effective treatments for anxiety, depression, and other mood disorders. Techniques like thought records and cognitive restructuring can help us weaken negative beliefs and reinforce more balanced, helpful ones.

You don’t need to get this process perfect. Just engaging in these reflections regularly can lead to greater self-awareness, emotional regulation, and resilience.

Ready to Start? You can use these prompts daily, or just when you notice a negative thought has taken hold. Over time, you’ll get better at catching distortions, challenging them, and choosing thoughts that serve you better.

Why not start today with: “What’s one unhelpful thought I had today – and how could I look at it differently?”