Kenshō
The Kenshō Wellbeing Collective
Thought Record
Name
Date
1 SituationWhat happened? 2 Emotions & MoodsWhat did you feel? 3 Automatic ThoughtsWhat went through your mind? 4 Supporting EvidenceWhat backs this thought up? 5 Challenging EvidenceWhat doesn't quite fit? 6 Balanced ThoughtA fairer way to see it? 7 OutcomeHow do you feel now?

Who were you with?

What were you doing?

When and where was it?

Name each feeling in one word.

Rate how strong it was (0–100%)

What was going through your mind just before you felt this way?

What does this say about you, your life, or your future?

What images or memories came up?

Which thought hit hardest? That's your hot thought — underline it.

Rate how much you believed each thought (0–100%)

Focus on your hot thought. What facts support it?

Stick to evidence — not interpretations or mind-reading.

Have you had experiences that show this thought isn't always true?

If someone you care about had this thought, what would you say to them?

When you're not feeling this way, do you see it differently?

Are there strengths in you or the situation that you're overlooking?

5 years from now — would you see this differently?

Looking at columns 4 and 5 together — is there a fairer way to understand what happened?

If your hot thought is true, what's the worst, best, and most realistic outcome?

What would you tell someone you care about in this same situation?

Write a balanced thought. Rate how much you believe it (0–100%)

Copy the feelings from Column 2. Re-rate each one now (0–100%)

How much do you believe the automatic thoughts now?

Is there anything you could do differently next time?
Entry 1
1Situation
Who were you with? What were you doing? When and where?
2Emotions & Moods
Name each feeling in one word. Rate intensity (0–100%)
3Automatic Thoughts
What went through your mind? Which thought hit hardest — that's your hot thought. Rate belief (0–100%)
4Supporting Evidence
What facts support your hot thought? Stick to evidence, not interpretations.
5Challenging Evidence
Have you had experiences that show this isn't always true? What would you say to a friend with this thought?
6Balanced Thought
Looking at both sides — what's a fairer way to see this? Rate belief (0–100%)
7Outcome
Re-rate your feelings from Column 2 (0–100%). Anything you could do differently?
Entry 2
1Situation
Who were you with? What were you doing? When and where?
2Emotions & Moods
Name each feeling in one word. Rate intensity (0–100%)
3Automatic Thoughts
What went through your mind? Which thought hit hardest — that's your hot thought. Rate belief (0–100%)
4Supporting Evidence
What facts support your hot thought? Stick to evidence, not interpretations.
5Challenging Evidence
Have you had experiences that show this isn't always true? What would you say to a friend with this thought?
6Balanced Thought
Looking at both sides — what's a fairer way to see this? Rate belief (0–100%)
7Outcome
Re-rate your feelings from Column 2 (0–100%). Anything you could do differently?
Entry 3
1Situation
Who were you with? What were you doing? When and where?
2Emotions & Moods
Name each feeling in one word. Rate intensity (0–100%)
3Automatic Thoughts
What went through your mind? Which thought hit hardest — that's your hot thought. Rate belief (0–100%)
4Supporting Evidence
What facts support your hot thought? Stick to evidence, not interpretations.
5Challenging Evidence
Have you had experiences that show this isn't always true? What would you say to a friend with this thought?
6Balanced Thought
Looking at both sides — what's a fairer way to see this? Rate belief (0–100%)
7Outcome
Re-rate your feelings from Column 2 (0–100%). Anything you could do differently?
© The Kenshō Wellbeing Collective kenshowellbeing.co.uk

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How to Use Your Thought Record

A thought record helps you slow down and look at difficult thoughts with fresh eyes. Work through the columns left to right — there's no wrong way to do this.

The 7 Columns — Step by Step

1Situation — Describe what happened. Who were you with, what were you doing, when and where?
2Emotions — Name each feeling in one word and rate its intensity from 0–100%. For example: Anxious — 70%
3Automatic Thoughts — What went through your mind? What does this say about you, your life or your future? Pick the thought that hit hardest — that's your hot thought. Underline it and rate how much you believed it (0–100%).
4Supporting Evidence — Focus on your hot thought. What facts genuinely support it? Stick to evidence, not interpretations or mind-reading.
5Challenging Evidence — What doesn't fit? Have you had experiences that show this thought isn't always true? What would you say to someone you care about who had this thought?
6Balanced Thought — Looking at columns 4 and 5 together, is there a fairer way to see what happened? Write a balanced thought and rate how much you believe it (0–100%).
7Outcome — Re-rate the emotions from Column 2. Has anything shifted? Is there something you'd do differently next time?

Tips

Start when you notice a shift in mood. You don't need to wait for a big event — even small moments of tension can be worth exploring.

Be honest, not perfect. There are no right answers. This is a space to explore your thinking, not judge it.

Hot thought matters most. Columns 4–6 all focus on your hot thought. If you can only do one thing, identify that.

Feelings aren't facts. The goal isn't to dismiss how you feel — it's to check whether your thoughts are giving you the full picture.

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