CBT PROMPTS
Test automatic thoughts against dated reality
Cognitive Behavioral Therapy is grounded in testing automatic thoughts against real evidence. Use these structured prompts to record situations objectively.
Why these prompts work
When a distressing situation occurs, automatic cognitive filters often distort our interpretation. These prompts follow the traditional CBT thought record framework.
The Prompts
“Situation: What happened, where were you, and who was involved (strictly observable facts)?”
Establishes an objective baseline free from emotional interpretation.
“Automatic Thought: What was the immediate narrative that ran through your mind?”
Captures the unvarnished belief before cognitive filtering.
“Emotion & Intensity: What did you feel, and how intense was it on a 1-10 scale?”
Measures the emotional charge associated with the thought.
“Evidence For: What verifiable facts support this thought?”
Tests the factual basis of the belief.
“Evidence Against: What verifiable facts contradict this thought?”
Uncovers overlooked counter-evidence from recent experience.
How Kept uses reflection questions
Log your thought records as standard entries. The Insights tab notices which words keep recurring across challenging entries and opens directly to the source records.
Frequently Asked Questions
Can I record optional mood ratings in Kept?
Yes. Kept asks for an optional mood rating after you finish writing, never before, and stores it strictly on your device.
Other prompt collections
Ready to begin journaling?