Thought Record

Write what happened, where, and when, in facts a camera could catch. Leave motives and labels out of this box.

Write the sentence that flashed through your mind. Quote it as closely as you can, even if it sounds harsh.

Name the emotion, give it a strength from 0 to 100, and add one body sensation that came with it.

Describe what you did next, including any urge you followed or resisted. Keep the description behavioral.

Write one alternative sentence that includes a fact you left out. Rate how much you believe it from 0 to 100, and let a modest number stand.