AILAMA Mind

Free CBT worksheets (PDF) — print or fill in on screen

These are the three worksheets we use most inside AILAMA Mind, as clean printable PDFs. They are free, need no sign-up and work on their own — or alongside the app, which walks you through the same steps and keeps a private log.

CBT Thought Record

Use when: a situation triggered a strong feeling and you want to check the thought behind it.

Seven steps: situation, emotions, automatic thought, evidence for, evidence against, balanced thought, re-rate. The classic cognitive-restructuring tool.

Download PDF

Behavioral Activation Planner

Use when: low mood or no motivation — "I'll do it when I feel like it" never arrives.

List activities that used to matter, schedule 3–5 small ones for the week, rate difficulty and mood after each. Action first, mood follows.

Download PDF

10 Cognitive Distortions Checklist

Use when: you keep hearing the same harsh inner sentences.

All-or-nothing, mind reading, catastrophizing, "should" statements and six more — with what each sounds like, a column for a fairer version, and three questions that loosen any distortion.

Download PDF

How to use them

  1. Print, or open on a tablet and write on the PDF with any notes app. One sheet per situation — don't try to fit a week into one page.
  2. Do it soon after the moment, while the details are fresh. Two minutes of honest writing beats twenty minutes of rumination.
  3. Re-rate at the end. The number rarely drops to zero — a move from 90% to 60% belief is real progress.
  4. Prefer guidance? Open AILAMA Mind and say "help me with a thought record" — it asks the questions one at a time, spots the distortion in your own words and saves the entry to your dashboard.

Want the full program? The 30-Day CBT & ACT Workbook ($19.90, PDF) turns these sheets into a day-by-day plan: 30 guided exercises, trackers and examples — print it or fill it in on a tablet.

Read the guides behind each sheet

Therapists and coaches: you are welcome to print these for clients. Please keep the footer with the source. Want a co-branded version or a worksheet on another topic? Write to mgilady@gmail.com.

These worksheets are self-help material based on standard CBT practice; they are not a diagnosis or a substitute for care from a licensed professional. If you are in crisis, contact your local emergency services.