Thought Records are a key tool in Cognitive Behavioral Therapy (CBT) for identifying and addressing maladaptive thoughts. By writing down situations, thoughts, and feelings, individuals can recognize patterns in their thinking and understand how these thoughts influence emotions and behavior. This reflective process allows for healthier, more constructive thinking habits to develop.

Common Maladaptive Thoughts and Examples:

1. All-or-Nothing Thinking: Viewing situations as black and white with no middle ground.

• Example: “If I don’t complete this project perfectly, I’ve completely failed.”

2. Catastrophizing: Assuming the worst possible outcome will happen.

• Example: “If I make a mistake in this meeting, I’ll get fired and my career will be over.”

3. Overgeneralization: Making broad statements based on a single event.

• Example: “I missed one deadline, so I’m always going to be behind at work.”

4. Personalization: Taking responsibility for events outside of your control.

• Example: “My friend didn’t reply to my message because I must have said something wrong.”

5. Mental Filtering: Focusing only on negative details while ignoring positives.

• Example: “Even though I received positive feedback, all I can focus on is the one negative comment.”

6. Emotional Reasoning: Believing that if you feel something, it must be true.

• Example: “I feel anxious about this presentation, so it must mean I’m going to do a terrible job.”

7. Should Statements: Placing unreasonable demands or expectations on yourself or others.

• Example: “I should always be able to focus, and if I can’t, I’m a failure.”

8. Labeling: Assigning negative labels to yourself or others based on isolated incidents.

• Example: “I made a mistake, so I’m a complete idiot.”

By using thought logs regularly, you can track these types of maladaptive thoughts and challenge them, replacing them with more balanced and realistic perspectives. Thought logs are especially useful for individuals with ADHD, helping to reflect on distractions, negative self-perceptions, and improving productivity.