Thought Diary for Negative Self-Evaluations

Negative self-talk can spiral quickly, making us believe harsh judgments about ourselves. A thought diary is a simple tool to slow this down, challenge those thoughts, and create a more balanced perspective.

Step 1: Identify Your Negative Self-Evaluations - catch the critic in action

• What is the at-risk situation?
  
  

• What am I saying to myself? (e.g., “I’m not good enough,” “I always fail”)
  
  

• How much do I believe this? (0–100%)
  
  

• What emotion(s) am I feeling? (rate intensity 0–100%)
  
  

• What behaviours did I engage in? (e.g., withdrawing, procrastinating, criticising myself)
  
  
  

Step 2: Challenge Your Negative Self-Evaluations - ask better questions

• What is the evidence for this evaluation?
  
  

• What is the evidence against it?
  
  

• Are these facts or opinions?
  
  

• How helpful is it to evaluate myself this way?
  
  

• What other perspectives could I consider?
  
  

• What advice would I give to a friend in this situation?
  
  

• What would be a more helpful behaviour right now?
  
  
  

Step 3: Balanced Self-Evaluation - find a fairer perspective

• A more balanced evaluation of myself is:
  
  

• How much do I believe my original negative thought now (0–100%)?
  
  

• How intense are my emotions now (0–100%)?
  
  
  

You Might Also Find Helpful

• Negative Self Talk - Negative self-talk can feel like having an inner critic that never rests.
  
  

• ABCDE - Challenging Negative Thoughts with the ABCDE Model
  
  

• Reflective Journaling for Mental Health — a tool for processing self-talk and emotions.