Thinking Traps Diary
A weekly CBT diary linking situations and thoughts to thinking traps and emotion intensity, with a checklist of common traps.
1-page fillable PDF · US Letter (prints on A4) · Cognitive therapy
- Approach / concern
- CBT
- Technique
- Cognitive therapy
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Thinking Traps Diary?
Cognitive distortions are systematic biases in thinking that maintain distress. Identifying personal patterns builds awareness before challenging thoughts.
Why it works
Burns (1980) popularized common cognitive distortions. Identifying automatic thoughts and their patterns is a core CBT skill (Beck, 2021).
When to use it
- Depression and anxiety
- Early CBT sessions
- Self-criticism
- Teens and adults
How to use it in session
- Introduce common traps.
- Log daily.
- Label traps.
- Identify patterns.
- Move to thought records.
Clinician tips
- Labelling traps isn’t the same as dismissing feelings.
- Look for the 2-3 most common.
- Pair with Socratic questions.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
What is a thinking trap?
A common, unhelpful pattern of thinking that makes things seem worse than they are.
Does everyone have thinking traps?
Yes. Everyone falls into them; CBT helps you notice and loosen them.
References
Burns, D. D. (1980). Feeling good: The new mood therapy. William Morrow.
Beck, J. S. (2021). Cognitive behavior therapy: Basics and beyond (3rd ed.). Guilford Press.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
