Thought Lab Organizer Worksheet
Thought Lab
Investigative Report: Identifying Brain Glitches
Investigator Name
Date
January 28, 2026
1. The Situation
What happened? (Facts only—no opinions yet!)
2. The Automatic Thought
What was the very first thing your brain said about the situation?
3. Feeling
Rate Intensity (1-10)
Sad
Angry
Anxious
Frustrated
Other:
4. Spot the Brain Glitch
Identify the thinking error(s) being used.
All-or-Nothing
Seeing things in only two categories (Perfect vs. Failure).
Catastrophizing
Blowing things out of proportion or expecting the worst.
Mind Reading
Assuming people are thinking negatively about you.
Mental Filter
Focusing only on the negatives and ignoring the positives.
Labeling
Assigning a global negative label to yourself or others.
Overgeneralizing
Using words like "Always" or "Never" after one event.
5. The Thought Reshape
Reframe the glitch into a balanced, helpful thought.
The Challenge
What is the evidence for/against the thought? Is there another way to see it?
New Balanced Thought
6. The Coping Kit
What action can you take right now to regulate your emotions?
My Strategy:
Quick Reset Menu
4-7-8 Breathing
5-4-3-2-1 Grounding
Positive Affirmation
Physical Reset (Walk/Stretch)